Mass Building 8-Week Workout Routine
Guy's Logical Split
I will try to be brief yet descriptive with my workout and diet so as not to put anyone to sleep. I use logic and instinct when I develop my routines. The diet is very important and is put together for convenience and to reach certain goals.
Every 3rd workout is a strength workout as you'll see. I use an every other day split routine and each workout lasts from 75 to 90 minutes total.
Monday: Chest & Back
Exercise
Bike : 10 minutes
Sport massage : 3 minutes
Stretch: 3 minutes
Abs:
2 Quad Set's 1 minute rest between quad sets.
Weighted Incline Crunches
Alt. Incline Leg Raises
Rope Tucks
Side Bends
Superset
5X10 75-90 seconds rest between supersets:
Bench
Press
Bent-Over Rows
Superset
3X10-12 90 seconds rest:
Incline
DB Flyes/Press
V-Grip Pulldowns
Superset
3X10-12 90 seconds rest:
Barbell Shrugs
Swingbell Pullovers
3 sets of grip work with gripper
Wednesday: Shoulders/Arms
Sport
Massage: 4 minutes
Stretch: 3 Minutes
DB
Presses: 60-90 seconds rest between sets
3
warmup sets with progressively heavier weight then 4X10. Total
of 7 sets
3-Way seated side raises: 4X12 60 seconds rest between sets
Standing
Barbell Curls
Superset 3X10 75-90 seconds rest
Overhead Rope Pushouts
Incline
Alt. DB Curl
Superset 3X10 75-90 seconds rest
Weighted Dips
Alt.
Hammer Curls
Superset 3X10 60 seconds rest
Rope Pushdowns
Barbell
Wrist Curls
Superset 3X15 60 seconds rest
Reverse BB Wrist Curls
Wrist
Rocker
Superset 2X10 60 seconds rest
Wrist roller (up once and down once then rest 60 seconds and do rocker again)
Friday: Legs
Exercise
Bike : 10 minutes
Sport massage : 3 minutes
Stretch: 3 minutes
Abs:
2 Quad Set's 1 minute rest between quad sets.
Weighted Incline Crunches
Alt. Incline Leg Raises
Rope Tucks
Side Bends
Leg
Extensions
Superset 3X12 60 seconds rest between supersets
Leg Curls
Squats:
2 warmup sets then 4X10
75-90 seconds rest (total of 6 sets)
Leg
press 2X10
60 seconds rest
Stiff
-Legged deadlifts 3X10
90 seconds rest
Calves:
Seated calve raises
Superset with
Standing calve raises 4X10
60 seconds rest
Pinch
Grip:
2 sets no rest / go from one arm to the other
Headharness
for neck:
3X10 60 seconds rest
If you're still with me, this routine starts over on Sunday, Tuesday and Thursday.
Then on Saturday the next 3 workouts look like this:
Saturday: Chest/Back Day
Sport
massage: 5 minutes
Stretch: 3 minutes
Abs:
1 Quad set
Weighted Incline Crunches
Alt. Incline Leg Raises
Rope Tucks
Side Bends
Bench
press
3 progressively heavier warmup sets then 5X3 with 90 seconds rest
(8 total sets)
Incline
Barbell press 3X3
90 seconds rest
Weighted
Chins
1 set 10 -12 with body weight then 5X3 with weight
90 seconds rest
End
bar rows 4X4
90 seconds rest
Barbell
Shrugs 3X3
60 seconds rest
Grip work with grippers
Monday: Shoulders/Arms
Sport
massage: 5 minutes
Stretch: 3 minutes
Abs:
1 Quad set
Weighted Incline Crunches
Hanging Leg raises
Rope Tucks
Side Bends
Power
Cleans 2 warmup sets with progressively heavier weights then 6X3
( 8 total sets )
90-120 seconds rest
Standing
Military Press 6X3
75 seconds rest
Standing
Barbell Curls 1 warmup set then 5X4
90 seconds rest
Dips
1 set with bodyweight then 6X4 weighted
60 seconds rest
Wrist Roller 1 set up and down
Wed: Legs
Exercise
Bike: 6 minutes
Sport massage 3 Minutes
Stretch 3 minutes
Abs:
1 Quad Set
Weighted Incline Crunches
Hanging Leg raises
Rope Tucks
Side Bends
Bench
Squats 2 warmup sets then 7X3 (9 total sets)
90 seconds rest
Deadlifts
1 warmup set then 6X3
90 seconds rest
Seated
Calve Raises 6X6
60 seconds rest
Neck:
Headharness 3X10
60 seconds rest
If anyone is still with me I then go back to the higher rep workouts starting on Friday for 2 cycles then back to the heavier workouts for 1 cycle. Keep in mind I also walk 1 1/2 miles to and from work each day (I'm usually always late so these walks are fast).
Diet:
I'll try and be brief. The 7am , 10am, 4pm and 9:30pm meals do not change. The 12:30pm and 8pm meals change a little.
7am:
Protein Shake (12 oz skim milk, 4 egg whites and 1 yolk, 1/3 cup powdered milk,
1/3 cup Bomber Blend whey protein, 1 banana, 1 TBL. flax
seed oil, 1 TBL. peanut butter, 3 TBL lowfat yogurt , 6 ice cubes)
1/3 cup Old fashion Oats
5 pieces dried fruit
10am:
Protein Shake (16 oz skim milk , 1/3 cup powdered milk, 1/3 cup whey protein,
2 TBL yogurt)
1/3 cup Old fashioned Oatmeal
1 can tuna in water
12:30pm:
Some kind of meat, chicken or fish
1 serving cooked vegetable
1/3 cup lowfat cottage cheese
1 serving of legumes
leaf lettuce salad
1 raw carrot
1 apple
4pm:
Same protein shake as 10am and either more oats or legumes
8pm:
Some kind of meat, chicken or fish
1 serving cooked vegetable
glass of skim milk
9:30pm:
Same shake as 7am and cottage cheese on the side. If I feel "light " for the
day I'll add some fruit or legumes or oats.
I also drink 6 pints of water during the day at work and another 2-3 while I workout.
On every exercise of every workout I try to add either 1 more rep or 1/2 pound. With the above routine I have gotten stronger, and put on 3 muscular pounds.
Okay......Goodnight
:~)
Guy
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