Mass Building Workouts

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Day 1: Guns• Close Grip Bench 2 x 8+4
• One Arm Machine Triceps Ext 2 x 8+4
• Lying DB Triceps Ext 2 x 8+
• Standing DB Curls 2 x 8+4
• DB Preacher Curls 2 x 8+4
• Reverse Curls 2 x 8+4
• Forward and Reverse Wrist Curls 2 x 8+4

Day 2: Wheels• Leg Press 2 x 8+4
• Leg Extension 2 x 8+4
• Hack Squats 2 x 8+4
• Hamstring Raises 2 x 8+4
• Standing Leg Curls 2 x 8+4

Day 3: Rest & Relief
Day 4: Chest/Shoulders• BB/Smith or DB Press 2 x 8+4
• Incline Smith or DB Flyes 2 x 8+4
• Pec Dec 2 x 8+4
• DB or Smith Military Press 2 x 8+4 
• Side Laterals 2 x 8+4
• Barbell Shrugs 2 x 8+4

Day 5: Back/Rear Delts/Calves• Wide Grip Pull Ups 2 x 8+4
• T-Bar 2 x 8+4 
• Narrow Grip Pull Downs 2 x 8+4
• Reverse Pec Dec or Bent Laterals 2 x 8+4 
• Calf Extensions 2 x 8+4
• Calf Raises 2 x 8+4