Muscle Mass Workout Schedule

Dear Friends, Here is the workout schedule prepared by me, i have tried this, and gained a very good result from this.

Mass Workout

1^st day

Chest

1. Declined Barbell Press- 4 sets
2. Flat Barbell Press- 2 Sets
3. Flat Dumbbell fly’s- 2 sets
4. Pull Over- 2 sets

Shoulder

1. Behind neck press- 4 sets
2. Side lateral- 3 sets
3. Front press- 2 sets
4. Shrugs- 4 sets

Abdomen exercise + Forearms

2^nd day

Lads (Upper)

1. Pull ups- 3 sets
2. Pull down- 3 sets
3. T-Bar- 3 sets
4. Seated Rowing- 3 sets

Biceps

1. Barbell Curl- 4 sets
2. Dumbbell Curl- 2 sets
3. Preacher Curl- 2 sets

3^rd day

Thighs

1. Heavy squats- 4 sets
2. Front squats- 3 sets
3. Leg Extension- 3 sets
4. Leg Curl- 3 sets
5. Seated Calf Raise- 3 sets

Triceps

1. Back Dips- 3 sets
2. Cable press down- 3 sets
3. Lying barbell extension- 3 sets

4^th day

Chest

1. Inclined Barbell Press- 3 sets
2. Declined Barbell Press- 3 sets
3. Parallel Bar- 3 sets
4. Pull over- 3 sets

Shoulders

1. Behind neck press- 3 sets
2. Lying Dumbbell lateral raise - 3 sets
3. Front Dumbbell press- 3 sets
4. Dumbbell Shrugs- 3 sets

Abs+ Forearms

5^th day

Lads (Lower)

1. Close grip pull ups- 3 sets
2. Close grip pull down- 3 sets
3. Dumbbell Rowing- 4 sets

Biceps

1. Standing Cable Curl- 3 sets
2. Heavy Dumbbell Curl- 2 sets
3. Concentration curl- 2 sets

Abs + Forearms

6^th day

Thighs

1. Squats- 4 sets
2. Leg Press- 3 sets
3. Leg Extension- 3 sets
4. Leg Curl- 3 sets
5. Donkey calf raise- 3 sets
6. Standing Calf raise- 3 sets

Triceps

1. Back Dips- 3 sets
2. Cable Press Down- 3 sets
3. Lying Barbell extension- 3 sets

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Time Table

1^st day- Chest + Shoulder

2^nd day- Lads+ Biceps

3^rd day- Rest

4^th day- Thighs+ Triceps

5^th day continues…….