Mass Machine Training Routine #8

Sunday – Rest

Monday - Legs (Quadriceps and Hamstrings) and Calves

Tuesday - Chest and Abdominals

Wednesday - Back and Traps

Thursday - Shoulders and Triceps

Friday - Biceps and Abdominals

Saturday – Rest

Monday

Legs (Quadriceps and Hamstrings) and Calves

Exercise	Sets	Reps
Squats	3	4 to 6
Leg Press	2	4 to 6
Stiff Leg Dead Lifts	2	4 to 6
Leg Curls	1	4 to 6
Lunges	1	4 to 6
Standing Calf Raise	2	6 to 8
Seated Calf Raise	2	6 to 8

Tuesday

Chest and Abdominals

Exercise	Sets	Reps
Barbell Bench Press	3	4 to 6
Incline Bench Press	2	4 to 6
Decline Bench Press	1	4 to 6
Weighted Cable Crunches	2	10 to 12
Incline Crunches (weighted)	2	8 to 10

Wednesday

Back and Traps

Exercise	Sets	Reps
Bent Over Rows (In front)	2	4 to 6
Close Grip Pull Downs (With a V-Bar)	2	4 to 6
Pull-Ups (add weight if needed)	2	4 to 6
Cable Rows	1	4 to 6
Deadlifts (these are the powerlifting style of deadlifts)	2	6 to 8
Barbell Shrugs	1	4 to 6

Thursday

Shoulders and Triceps

Exercise	Sets	Reps
Dumbbell Press (Palms facing in at bottom of the movement and rotated forward at the top.)	2	4 to 6
Straight Bar Military Press (In front)	2	4 to 6
Dumbbell Side Laterals	2	6 to 8
Bent Over Laterals	1	4 to 6
Lying Tricep Presses	2	4 to 6
Tricep Cable PressDowns	3	4 to 6
Seated Overhead Tricep Press (Performed with one dumbbell behind the neck)	2	4 to 6

Friday

Biceps and Abdominals

Exercise	Sets	Reps
Straight Bar Curls	3	4 to 6
Dumbbell Hammer Curls	2	4 to 6
Curl Bar Curls	2	6
Leg Lifts (with added weight to ankles)	2	12 to 15
Weighted Cable Crunches	2	8 to 10

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