Description:

The 10 Week Mass Building Routine is great for packing on serious muscle in a short time. This routine will have you work out each muscle group hard once a week using primarily compound exercises. You will train on a 4 day split, resting on Wednesday and the weekends. When you are trying to build muscle with a mass building routine like this make sure to eat BIG. Big meals 5-6 times a day.

Routine Summary:

Training Level: Advanced
Main Goal: Build Muscle
Days Per Week: 4 Day Split

Workout Notes:

• Before starting the workout warmup for 5 minutes and stretch for 10.
• Short rest periods of 1 minute or less between sets.
• For best results check out our protein and creatine supplements!

Monday - Chest/Triceps
Chest Exercise	Sets	Reps
Barbell Bench Press	4	10,8,8,6
Incline Bench Press	3	8,6,6
Decline Bench Press	3	8,8,6
Push-Up Feet Elevated	3	10-15
Tricep Exercise	Sets	Reps
EZ Bar Skullcrusher	4	10,8,8,6
Close Grip Bench Press	3	8
Tricep Dips	3	10

Tuesday - Back & Biceps
Back Exercise	Sets	Reps
Pull up Neutral	2	8
Lat Pull-Down (pronated)	2	8
Seated Row (Neutral Grip)	2	8
Inverted Row	3	8
Bicep Exercise	Sets	Reps
Standing Barbell Curl	3	8,8,6
EZ Bar Curl	3	8
Hammer Preacher Curl	3	8,8,6
Incline Dumbbell Curl	3	12
Concentration Curl	2	10

Thursday - Shoulders
Shoulder Exercise	Sets	Reps
Military Press	3	10
Bent Over Dumbbell Reverse Fly	3	8-10
Seated Arnold Press	2	10
Lateral Side Raises	2	10
Dumbbell Front Raises	2	10

Friday - Legs
Leg Exercise	Sets	Reps
Squat	5	10,8,8,6,4
Leg Extension	3	12
Leg Curls	3	12
Standing Calf Raises	4	10
Sitting Calf Raises	2	10