Mass Machine Training Routine #5

Monday – Chest and Triceps

Tuesday – Legs

Wednesday – Back and Biceps

Thursday – Shoulders and Traps

Friday – Calves, Abdominals, and Forearms

Saturday – Rest

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Monday

Chest and Triceps

Exercise	Sets	Reps
Flat Barbell Bench Press	3	4 to 6
Incline Dumbbell Press	2	4 to 6
Decline Barbell Bench Press	2	4 to 6
Reverse Cable Triceps Pressdowns	2	4 to 6
Lying Triceps Presses	2	4 to 6

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Tuesday

Legs

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

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Wednesday

Back and Biceps

Exercise	Sets	Reps
Barbell Rows	3	4 to 6
Pulldowns (in front)	2	4 to 6
Low Pulley Rows (V-Bar)	2	4 to 6
Low Pulley Rows (Straight-Bar)	2	4 to 6
Alternating Dumbbell Curls	2	4 to 6
Barbell Curls	2	4 to 6
Hammer Curls	1	4 to 6

 

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Thursday

Shoulders and Traps

Exercise	Sets	Reps
Dumbbell Shoulder Press	3	4 to 6
Side Lateral Dumbbell Raises	3	4 to 6
Bent Over Dumbbell Lateral Raises	1	4 to 6
Shrugs	2	4 to 6
Barbell Upright Row (medium grip straight bar)	2	4 to 6

 

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Friday

Calves, Abdominals, and Forearms

Exercise	Sets	Reps
Seated Calf Raises	2	4 to 6
Standing Calf Raises	2	4 to 6
Weighted Leg Raises	2	10 to 12
Weighted Incline Crunches	2	10 to 12
Wrist Curls	2	6 to 8
Dumbbell Wrist Curls	2	6 to 8

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