Mass Machine Training Routine #2

Mass Machine Training Program

Monday - Chest and Triceps

Tuesday - Legs

Wednesday - Back and Biceps

Thursday - Shoulders and Traps

Friday – Calves, Abdominals, and Forearms

Saturday – Rest

Monday

Chest and Triceps

Exercise Sets Reps
Flat Barbell Bench Press 2 4 to 6
Incline Bench Press 2 4 to 6
Incline Dumbbell Bench Press 1 4 to 6
Cable Pressdowns 2 4 to 6
Lying Tricep Presses 2 4 to 6

Tuesday

Legs

Exercise Sets Reps
Squats 2 4 to 6
Leg Press 2 4 to 6
Leg Curls 2 4 to 6
Stiff Leg Deadlifts 2 4 to 6

 

Wednesday

Back and Biceps

Exercise Sets Reps
Barbell Rows 2 4 to 6
Pull Downs
(in front)		 1 4 to 6
Low Pulley Row
(V-Bar)		 1 4 to 6
Deadlifts 2 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Barbell Curls 1 4 to 6

 

Thursday

Shoulders and Traps

Exercise Sets Reps
Dumbbell Shoulder Press 2 4 to 6
Side Lateral Dumbbell Raises 2 4 to 6
Bent Over Rear Lateral
Dumbbell Raises		 2 4 to 6
Shrugs 2 4 to 6
Upright Barbell Rows 1 4 to 6

 

Friday

Calves, Abs, and Forearms

Exercise Sets Reps
Seated Calf Raise 2 4 to 6
Standing Calf Raise 3 4 to 6
Weighted Leg Raises 2 10 – 12
Swiss Ball Crunches 2 12 – 15
Wrist Curls 2 4 to 6
Reverse Curls 2 4 to 6

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Routine #5 | Routine #6 | Routine #7 | Routine #8 | Routine #9

Routine #10 | Routine #11 | Routine #12 | Routine #13



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