4 Day Maximum Mass Workout PDF
Document Details
Uploaded by ProtectiveDaffodil
null
Steve Shaw
Tags
Summary
This document provides a 4-day workout plan for building muscle. It details exercises, sets, and reps for each day. The plan is suitable for intermediate trainees and covers back and biceps, chest and triceps, quads, hamstrings, and calves, and shoulders, traps, and forearms.
Full Transcript
THE TOOLS YOU NEED TO BUILD ® THE BODY YOU WANT Store Workouts Diet Plans Expert Guides Videos Tools 4 DAY MAXIMUM MASS WORKOUT A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. Main G...
THE TOOLS YOU NEED TO BUILD ® THE BODY YOU WANT Store Workouts Diet Plans Expert Guides Videos Tools 4 DAY MAXIMUM MASS WORKOUT A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. Main Goal: Build Muscle Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 4 Days Link to Workout: https://www.muscleandstrength.com/ workouts/4-day-maximum-mass-workout Time Per Workout: 45-60 Mins Equipment: Barbell, Bodyweight, Dumbbells, Machines Author: Steve Shaw Day One Exercise Sets Reps Deadlift 2 5 One Arm Dumbbell Row 3 8 - 12 Wide Grip Pull Up or Lat Pull Down 3 10 - 12 Barbell Row 3 8 - 12 5 Minutes Burn EZ Bar Preacher Curl 3 10 - 12 Concentration Curl 3 10 - 12 5 Minutes Burn Sets Reps Bench Press 3 6 - 10 Incline Dumbbell Bench Press 3 8 - 12 Chest Dip 3 AMAP* Cable Crossover or Pec Dec 3 12 - 15 5 Minutes Burn EZ Bar Skullcrusher 3 8 - 12 Two Arm Seated Dumbbell Extension 3 8 - 12 5 Minutes Burn Back and Biceps Seated Cable Row or Machine Row Seated Dumbbell Curl Day Two Exercise Chest and Triceps Machine Press or Dumbbell Bench Press Cable Tricep Extension *As Many As Possible. Day Four Exercise Sets Reps Squat 3 6 - 10 Leg Press 3 15 - 20 Hack Squat or Dumbbell Lunge 3 8 - 12 5 Minutes Burn 3 8 - 12 5 Minutes Burn 3 10 - 15 5 Minutes Burn Sets Reps Seated Barbell Press 3 6 - 10 Seated Arnold Press 3 8 - 12 Dumbbell Lateral Raise 3 10 - 15 5 Minutes Burn 3 8 - 12 5 Minutes Burn 3 12 - 15 5 Minutes Burn Quads, Hamstrings and Calves Leg Extension Stiff Leg Deadlift Leg Curl Standing Calf Raise Seated Calf Raise Day Five Exercise Shoulders, Traps and Forearms Hammer Strength Press or Smith Press Upright Row Barbell Shrug or Dumbbell Shrug Seated Barbell Wrist Curl Barbell Static Hold* *Instead of performing reps you simply hold the bar as long as possible. MUSCLEANDSTRENGTH.COM
