Great Workout Routine for Mass

MONDAY

-Light Cardio 10 min
-Light Stretching 5 min

Chest

-Dumbbell Bench Press 3 x 6-8 reps Superset this with
-Dumbbell Incline Flyes 3 x 8-10 reps

-Dumbbell Incline Press 3 x 6-8 reps Superset this with
-Dumbbell Flat Flyes 3 x 8-10 reps

-Push ups 2 x failure

Shoulders

-Military Press 3 x 6-8 reps Superset with
-Side lateral Raise 3 x 8-10 reps

-Upright Row 3 x 6-8 reps Superset with
-Front Delt Raise 3 x 8-10 reps

-Rear Delt Raise 4 x 12-15 reps

WEDNESDAY

-Light Cardio 10 min
-Light Stretching 5 min

Back

-Dead lift 3 x 6-8 reps
-Barbell Back Row 3 x 6-8 reps Superset with

-Lat Pull down 3 x 6-8 reps Superset with
-Chin-ups 3 x failure

-Dumbbell Shrugs 4 x 12-15 reps

Legs

-Squats 3 x 6-8 reps Superset with
-Lunges 3 x 8-10 reps

-Leg Curls 3 x 8-10 reps
-Calf Raises 3 x 15-20 reps

FRIDAY

-Light Cardio 10 min
-Light Stretching 5 min

Triceps

-Tricep Extension 3 x 6-8 reps Superset with
-Tricep Pulldown 3 x 8-10 reps

-Close Grip Bench Press 3 x 6-8 reps Superset with
-Dips 3 x failure

Biceps

-Bicep Curl 3 x 6-8 reps Superset with
-Concentration Curls 3 x 8-10 reps

-Hammer Curls 3 x 6-8 reps Superset with
-Preacher Curls 3 x 8-10 reps

SATURDAY OFF
SUNDAY OFF

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