Mass Machine Training Routine #11

Mass Machine Training Program

Sunday – Rest

Monday – Legs (Quadriceps and Hamstrings) and Calves

Tuesday – Arms (Biceps, Triceps, Forearms)

Wednesday – Shoulders and Traps

Thursday – Back

Friday – Chest and Abdominals

Saturday – Rest

Monday

Legs (Quadriceps and Hamstrings) and Calves

Exercise Sets Reps
Leg Press 3 4 to 6
Squats 2 4 to 6
Stiff Leg Dead Lift 3 4 to 6
Leg Curls 2 4 to 6
Standing Calf Raise 3 4 to 6
45º Calf Press 3 4 to 6

Tuesday

Arms (Biceps, Triceps, Forearms)

Exercise Sets Reps
Straight Bar Curls 3 4 to 6
Alt. Dumbbell Curls 2 4 to 6
Dumbbell Hammer Curls 1 4 to 6
Lying Triceps Presses 1 4 to 6
Triceps Cable Press Downs 2 4 to 6
Overhead Triceps Extensions 2 4 to 6
Wrist Curls 2 6 to 8
Dumbbell Wrist Curls 1 6 to 8

Wednesday

Shoulders and Traps

Exercise Sets Reps
Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.)		 3 4 to 6
Straight Bar Military Press
(In front)		 3 4 to 6
Dumbbell Side Laterals 2 4 to 6
Dumbbell Rear Laterals 1 4 to 6
Barbell Shrugs 2 4 to 6
Upright Rows
(close grip)		 2 4 to 6

Thursday

Back

Exercise Sets Reps
Cable Pull Downs
(In front)		 3 4 to 6
Seated Cable Rows
(There are many different shaped attachments you can use. The most effective – the straight bar.)		 2 4 to 6
Bent Over Barbell Rows 2 4 to 6
Weighted Hyper-Extensions 2 6 to 8
Good Mornings 2 4 to 6

Friday

Chest and Abdominals

Exercise Sets Reps
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell
Bench Press
(Incline should be
about 25 to 30 degrees)		 2 4 to 6
Weighted Dips 2 4 to 6
Leg Lifts
(with added weight to ankles)		 2 12 to 15
Weighted Cable Crunches 1 12 to 15
Crunches
(weighted)		 1 8 to 10

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