Mass Machine Training Routine #4

Sunday – Rest

Monday – Back and Traps

Tuesday – Abdominals, Calves, and Shoulders

Wednesday – Legs

Thursday – Chest

Friday – Abdominals, Triceps, Biceps, and Forearms

Saturday – Rest

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Monday

Back and Traps

Exercise	Sets	Reps
Deadlifts	3	4 to 6
Bent Over Rows	2	4 to 6
Cable Rows (V-Bar)	2	4 to 6
Pull-ups	2	to failure

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Tuesday

Abdominals, Calves, and Shoulders

Exercise	Sets	Reps
Cable Crunches	2	10 to 12
Weighted Leg Raises	2	10 to 12
Seated Calf Raises	2	6 to 8
Leg Press Calf Raises (one leg at a time)	2	6 to 8
Standing Calf Raises (one leg at a time)	1	6 to 8
Military Press	2	4 to 6
Side Lateral Dumbbell Raises	2	4 to 6
Seated Rear Lateral Dumbbell Raises	2	4 to 6

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Wednesday

Legs

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

 

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Thursday

Chest

Exercise	Sets	Reps
Flat Barbell Bench Press	3	4 to 6
Incline Barbell Bench Press	3	4 to 6
Weighted Dips	1	4 to 6

 

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Friday

Abdominals, Triceps, Biceps, and Forearms

Exercise	Sets	Reps
Swiss Ball Crunches (Bodyweight)	3	15 to 20
Swiss Ball Leg Raises (Bodyweight)	2	15 to 20
Lying Triceps Extensions	3	4 to 6
Cable Pushdowns Behind the Back	2	4 to 6
Dumbbell Incline Triceps Extensions	1	4 to 6
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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