Mass Machine Training Routine #9

Sunday – Rest

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 Triceps 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	2	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
Barbell Upright Row (medium grip straight bar)	2	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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