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  1. #1
    DF Member Nick's Avatar
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    Info Basic 4 Day Program To Build Mass

    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 !


  2. #2
    DF Probation MsDG's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    Can I just say that I am very concerned that you are dishing out reckless advice to increase Mass (which Rap has obviously now taken note)

    I mean they have already moved the guy to America to stop him affecting the critical tests at CERN!

    Do they really have to issue him with his own Zip code before this madness ends? Think man... Think!!!!!!!!!!!!!!
    Last edited by MsDG; 8th December 2010 at 08:34 PM.

  3. #3
    DF Member Nick's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    The program is for mass as stated but if you would like a program for something else please let me know and i will be happy to help.

  4. #4
    DF VIP Member Ganty's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    Quote Originally Posted by MsDG View Post
    Can I just say that I am very concerned that you are dishing out reckless advice to increase Mass (which Rap has obviously now taken note)

    I mean they have already moved the guy to America to stop him affecting the critical tests at CERN!

    Do they really have to issue him with his own Zip code before this madness ends?
    Rap's method of building mass differs greatly from this

  5. #5
    DF Member Nick's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    Indeed it does and i have tried but somethings cannot be moved. Another thing that is similar is StoneHenge.

  6. #6
    DF VIP Member Erad's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    Hi Nick,

    With regards to the routine, when say doing incline barbell and doing 15,12,10,8, is that increasing weight as dropping reps? (Also for example doing: 70kg - 15, 80kg - 12, 90kg-10, 100kg-8 reps, is the weight gap too large and should I bet starting at a higher weight, e.g 85,90,95,100kg?)

    Cheers!

  7. #7
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    Default Re: Basic 4 Day Program To Build Mass

    I would say it would be increasing with weight. Maybe not 5kgs each time if you cant handle it..

    Seems like a good workout.. For shoulders you could add. Face pulls they are very good for lower traps and delts

  8. #8
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    Default Re: Basic 4 Day Program To Build Mass

    Nick...any chance you could up a "full body workout" for new gym starters?

    I would have thought that would have been more beneficial for newbies before moving onto a split routine?
    Last edited by Nibb; 9th December 2010 at 11:56 AM.
    "Where you are is what you eat. When I'm in London I'll have beans on toast for lunch. On holiday � what? Tapas? Go on then I'll have a bit. You eat whatevers in that area"
    Karl Pilkington

  9. #9
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    Default Re: Basic 4 Day Program To Build Mass

    yeah i wanna get started in the gym soon so a full body workout for newbies would be great, now ive been driving for about 6 months i dont get any exercise and its starting to show, luckily i dont live far from Nicks gym (if its the one just after middleport and you have to go down a long drive on a hill to get to it) so i should be able to get some advice from the man himself
    You know he grew up as a little shitspark from the old shitflint and then he turned into a shitbonfire and driven by the winds of his monumental ignorance he turned into a raging shitfirestorm. If I get to be married to Barb I'll have total control of Sunnyvale and then I can unleash the shitnami tidal wave that will engulf Ricky and extinguish his shitflames forever. And with any luck he'll drown in the undershit of that wave. Shitwaves.

  10. #10
    DF Member Nick's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    We are next to Westport Lake so call in and see us, there's always a warm welcome here. Cheers

  11. #11
    DF Member Nick's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    Increasing the weight is subjective because some people can and some can't for example if you do 50kg for 10 reps then on the next set you try 55kg and only do 3 reps then you should have used the 50kg again and tried for as many as poss even if it give you 10 reps again, this said if you can do 10 reps on all of them then you started on the wrong weight in the first place.

  12. #12
    DF VIP Member RUDE BOI's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    Hi Nick,

    I see that you have put chest and tri's on the separate day. I've always grouped those together as find working one always seems to indirectly work the other eg dips.

    Is there a particular reason you split your days like you do?

    Cheers,
    [DF] RUDE BOI BEN C

  13. #13
    DF Member Nick's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    Yes, this is to put maximum effort into the workout.

  14. #14
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    Default Re: Basic 4 Day Program To Build Mass

    Quote Originally Posted by Nick View Post
    Increasing the weight is subjective because some people can and some can't for example if you do 50kg for 10 reps then on the next set you try 55kg and only do 3 reps then you should have used the 50kg again and tried for as many as poss even if it give you 10 reps again, this said if you can do 10 reps on all of them then you started on the wrong weight in the first place.
    Good advice.. or you could try adding 2.5kg or even 1.25kg.. If you did 10 easy on 50kg say then I think in theory you should be able to do at least 7 on 55kg

  15. #15
    DF Member Nick's Avatar
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    Default Re: Basic 4 Day Program To Build Mass

    This is the workout I give to new gym starters that are looking to add muscle, it is very basic and covers all areas, there must be at least 24 hours of rest in-between the work outs. If you are still aching after 24 hours take 48 hours to fully recover. As you train more regular, your body will adapt and you will ache less. I encourage them to use machines to start of with, but as soon as possible move onto free weights, when it is safe.


    Beginner Whole Body Workout 3X A week


    Warm up: Bike 5 minutes

    • Leg Press – 3 sets Reps: 15,12,10

    • Leg Curl – 3 sets Reps: 12,10,8

    • Lat Pulldown (Wide Grip) – 3 sets Reps: 12,10,8

    • Incline Dumbbell/ Barbell Press – 3 sets Reps: 12,10,8

    • Shoulder Military Press Dumbbell/Barbell – 3 sets Reps: 12,10,8

    • Triceps Pushdown – 3 sets Reps: 15,12,10

    • Barbell curl – 3 sets Reps: 12,10,8/6

    • Calve Raise – 3 sets Reps: 20,15,10



    Now this workout could be made more advanced by changing certain exercises, such as squats instead of leg press, bent over row instead of lat pull down and the introduction of dead lifts.


    Below is a copy of a split by Charles Glass, from MD magazine, this guy is a great trainer and trained the likes of Flex Wheeler and other bodybuilding pros. This was a more advanced 3 day split that he published. This gives you an idea of a more advanced whole body approach.

    Charles Glass – Trainer Of Champs

    3 Day Spilt from Muscular Development Magazine

    DAY ONE

    Bench Press
    Squats
    Deadlifts
    Miltary Press
    Calf Raise

    DAY TWO

    Barbell Rows
    Incline Presses
    Leg Press/Hack Squats
    Overhead Dumbbell Presses
    Barbell Curls

    DAY THREE

    Chin-ups
    Weighted Dips
    Squats
    Dumbell Rows
    Hyperextensions
    Crunches

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