Bodybuilding Routine - Gain Mass

Bodybuilding Routine - Gain Mass

Are you looking for a new routine? Try IronMagazine's bodybuilding "MASS routine" and pack on size!
Precede each exercise with one or two warm-up sets. Each set should be taken to, or close to, failure. We recommend following this routine for approximately 4 weeks, or until you no longer experience any gains.




Day 1: Chest, Shoulders & Biceps

Flat or Decline Press

3 sets

6 - 8 reps

Incline Press

2 sets

6 - 8 reps

Military Press

3 sets

6 - 8 reps

Upright Rows

2 sets

8 - 10 reps

Barbell Curls

3 sets

6 - 10 reps

Preacher Curls

2 sets

6 - 10 reps

Day 2: Rest

Day 3: Legs

Squats

5 sets

6 - 10 reps

Leg Press

3 sets

8 - 10 reps

Leg Curls

3 sets

8 - 10 reps

Day 4: Rest

Day 5: Back & Triceps

Cable Pull Downs

3 sets

6 - 8 reps

Pull-Ups

2 sets

8 - 10 reps

Rows

3 sets

6 - 8 reps

Lying Triceps Press

3 sets

6 - 10 reps

Triceps Push Down

2 sets

8 - 10 reps

Day 6: Rest

Day 7: Rest

Day 8: Repeat

TPS Duce Routine (Cutting Edge Training Method) The Pumping Station Exclusive 

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