Basic 4 Day Split For Mass
Day 1: Chest and Biceps
Chest
4x Incline Barbell Press / Smith Press 15,12,10,8/6
3x Dips (To failure)
3x Flat Dumbbell Press 10,8,6
3x Cable Xs 12,10,8
Biceps
3x Barbell Curl 12,10,8
3x Hammer Curl Seated 12,10,8
2x Dumbbell Preacher curl 10,8
Day 2: Legs
5x Leg Press 20,15,10,8,6
3x Leg Extension 12,10,8
3x Lunges
4x Lying Leg Curl 12,10,8/6,6/4
3x Calf Press 20 slow 20 fast
Day 3: Shoulders and Triceps
Shoulders
4x Military Press 15,12,10/8,6/4
3x Seated Side Raises 10,8,6
3x Front Dumbbell 10,8,6
3x Rear Dealt Fly 10,8,6
Triceps
4x Ez Skull Crusher 12,10,8,6
3x Press Down 12,10,8
3/2x Dips Failure
Day 4: Back and Traps
Back
4x Dead lift 15,12,10,8/6,6/4
3x Lat Pull Down 12,10,8,6
3x T-Bar 12,10,8
3x One Arm Row 10,8,6
3 x Seated Row (Long Bar) 10,8,6
Traps
3 x Upright Row 12,10,8
4x Barbell Shrugs 15,12,10,8/6
Everything slow and controlled, go as heavy as you can on the last set, with good form !
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