noir Build muscle Gym: 8 Week Mass Building workout Build muscle Gym Build muscle Gym: 8 Week Mass Building workout

8 Week Mass Building workout


This workout is designed to increase your muscle mass as much as possible in 8 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.

Main Goal : Build Muscle

Training Level : Advanced

Days Per Week : 4

Equipment Required : Barbell, Bodyweight, Dumbbells, Machines

Target Gender: Male & Female

WORKOUT DESCRIPTION


8 week mass building program. This workout is designed to increase your muscle mass as much as possible in 8 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.

Monday : Chest and Triceps

Chest :

Exercise                        Sets Reps
Barbell Bench Press 4       10, 8, 8, 6
Incline Bench Press   3        8, 8, 6
Decline Bench Press 3        8, 8, 6
Dumbbell Flys                2       10
Dumbbell Pullover        2              8


Triceps :

Exercise                        Sets  Reps
Tricep Extension        4         10, 8, 8, 6 adding weight
Tricep Dip                         3         10
Tricep Bench Dip        3          8

Tuesday : Back and Biceps

Back :

Exercise                                 Sets Reps
Chin Up                                 2        8
One Arm Dumbbell Row  3        8
Seated Row                                  3            8
Bent Over Barbell Row         2        8
Lat Pull Down                         3       10, 10, 8

Biceps :

Exercise                                Sets       Reps
Standing Barbell Curl        3                8, 8, 6
Close Grip Preacher Curl 3                8, 8, 6
Incline Dumbbell Curl        2                12-14
Concentration Curl                2                10

WEDNESDAY – REST DAY/CARDIO

Thursday : Shoulders and Forearms

Shoulders :

Exercise                                Sets        Reps
Machine Shoulder Press 3                 10
Dumbbell Reverse Fly        3                 8-10
Military Press                        4                 10
Dumbbell Lateral Raise         2                 10
Dumbbell Shrugs                2                 10
Upright Row                        2                 10

Forearms :

Exercise                               Sets       Reps
Standing Wrist Curl        4      10
Barbell Wrist Curl               4      10 

Friday  : Legs

Legs :

Exercise                   Sets Reps
Squat                            5       10, 8, 8, 6, 4
Leg Extension           3       12
Leg Curl                   3       12

Calves

Exercise                  Sets Reps
Standing Calf Raise    4        12
Seated calf Raise         2            12

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