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
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