Mass Machine Training Routine #3

Mass Machine Training Program

Monday – Abdominals and Shoulders

Tuesday – Legs

Wednesday – Chest and Triceps

Thursday – Abdominals, Back, and Traps

Friday – Calves, Biceps, and Forearms

Saturday – Rest

Monday

Abdominals and Shoulders

Exercise Sets Reps
Cable Crunches 2 10 to 12
Weighted Leg Raises 2 10 to 12
Seated Dumbbell Press 2 4 to 6
Military Press
(To the front)		 2 4 to 6
Side Lateral Dumbbell Raises 2 4 to 6
Seated Rear Lateral Dumbbell Raises 2 4 to 6

 

Tuesday

Legs

 

Exercise Sets Reps
Squats 4 4 to 6
Dumbbell Lunges 2 4 to 6
Stiff Leg Deadlifts 2 4 to 6

 

Wednesday

Chest and Triceps

 

Exercise Sets Reps
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Press 3 4 to 6
Weighted Dips 1 4 to 6
Incline Triceps Extensions 2 4 to 6
Lying Triceps Extensions 2 4 to 6
Cable Pushdowns 1 4 to 6

 

Thursday

Abdominals, Back, and Traps

 

Exercise Sets Reps
Swiss Ball Crunches
(Bodyweight)		 3 15 to 20
Swiss Ball Leg Raises
(Bodyweight)		 3 15 to 20
Pull-ups 3 each set to failure
Cable Rows
(straight bar)		 2 4 to 6
Bent-over Barbell Rows 2 4 to 6
Barbell Shrugs 2 4 to 6

Friday

Calves, Biceps, and Forearms

Exercise Sets Reps
Leg Press Calf Raises
(one leg at a time)		 3 6 to 8
Seated Calf Raises 2 6 to 8
Barbell Curls 3 4 to 6
Curl Bar Curls 2 4 to 6
Barbell Wrist Curls 2 6 to 8
Standing Dumbbell Curls 2 6 to 8

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