This intermediate/Advanced mass building workout is a 4 day split routine. That is, the body parts trained are split and trained over 4 days. The goal of this workout is to be build muscle mass. Natural bodybuilders should not generally train with weights more than 4 times per week or recovery will be jeopardised.
All rep timings are 2-1-2 (
whats rep timing?) unless stated in the notes and all rest times are 1 min 30 seconds between sets and 2 minutes between exercises. Longer rest can be taken between heavy sets of compound exercises such as squats, deadlifts, heavy bench press, 2-3 minutes.
Ensure you perform a warm up by doing at least 5-10 minutes cardio followed by stretching and some warm up sets on the first exercise.
It is imperative that the intensity of this workout is increased each time you train by either adding weight to the bar/dumbbell or adding an extra rep or two. To see improvement progression is essential. If you feel you lack energy or time it is better to do less good quality sets than to put less effort into more sets. Less time on your hands? try the 3 day split.
Day 1 - Chest and Biceps
Chest
|
|
|
| Exercise |
Sets |
Reps |
| Barbell Bench press |
4 |
10 |
| Incline Dumbbell press |
4 |
10 |
| Pec deck or Dumbbell fly's |
3 |
12 |
| Forward leaning Dips (weighted if necessary) |
2 |
10-12 |
| |
|
|
Biceps
|
|
|
| Exercise |
|
|
| EZ Bar curls |
3 |
8-10 |
| Alternate Dumbbell curls or preacher |
3 |
10 |
| Reverse Barbell Curls or wrist curls |
3 |
12 |
Workout Notes
Use 3-1-3 timing (whats rep timing?) on Incline Smith Machine Press.
Day 2 - Shoulders and Traps
|
|
Shoulders
|
|
|
| Exercise |
Sets |
Reps |
| Dumbbell Shoulder Press |
4 |
8-10 |
| Seated Dumbbell lateral raise |
3 |
10 |
| Rear Delt Machine or bent over lateral fly's |
3 |
10 |
| Dumbbell Shrugs |
3 |
10-12 |
| Rear Smith machine shrugs |
3 |
10 |
Workout Notes
Use 3-1-3 rep timing (whats rep timing?) on the seated lat raises
Day 3 - Back and Triceps
Back
|
|
|
| Exercise |
Sets |
Reps |
| Wide grip Pullups |
4 |
8-12 |
| Lat pulldowns |
4 |
10 |
| One arm Dumbbell Rows |
4 |
10 |
| T- bar Rows |
4 |
10 |
| |
|
|
Triceps
|
|
|
| Skull Crushers |
3 |
10 |
| Rope Pulldowns |
3 |
12 |
| Reverse Single Arm extension |
3 |
12 |
Workout Notes
3-1-3 rep timing (whats rep timing?) on Lat pulldown
Day 4 - Legs
Legs
|
|
|
| Exercise |
Sets |
Reps |
| Squat |
5 |
10 |
| Leg Press |
4 |
10-12 |
| Stiff legged Deadlifts |
4 |
8-10 |
| Calf raise |
3 |
12-15 |
Try some deep squats with 3-2-1 rep timing (use lighter weight) for variation
Use a drop set on the leg press to give the quads a shock.
Work abs twice per week.
Posted on
Thu, January 19, 2012
by Matt
filed under