Favorite Program for Mass

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    j0sh710's Avatar
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    Favorite Program for Mass


    Okay while my goal is to put on some bulk for the winter and i understand most aspects but my question is do you guys have any traning programs you find to be effective.

    I eventually plan on logging it but for now just wrapping up ideas.

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    hitsquaddd's Avatar
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    Day 1/Leg Day
    Leg Extensions 4 x 15, 12, 10, 8
    Leg Curls 4 x 15, 12, 10, 8
    Squats 4 x 10, 8, 6, 4
    Narrow-Stance Squats 3 x 10
    Single Leg Presses 4 x 15, 12, 10, 8
    Calf Raises 4 x 25, 20, 15, 10

    Day 2/Chest Day
    Incline DB Presses 4 x 12, 10, 8, 6
    Flat BB Presses 4 x 10, 8, 6, 4
    DB Pullovers 4 x 12, 10, 18, 6
    Cable Cross Overs (high angle) 4 x 15, 12, 10, 8
    Seated Flyes 4 x 15, 12, 10, 8

    OFF DAY

    Day 3/Back Day
    Chin Ups 4 x 5
    Seated Cable Rows 4 x 15, 12, 10, 8
    Cable Pull Downs 4 x 12, 10, 8, 6
    DB Shrugs 4 x 12, 10, 8, failure
    DB Bent Over Rows 4 x 10, 8, 6, 4
    Deadlifts 4 x 12, 8, 6, 4

    Day 4/Arms Day
    Front Raises 4 x 15, 12, 10, 8
    Military Presses 4 x 12, 8, 6, 4
    Rear Delt Rows 4 x 15, 12, 10, 8
    Cross Body Hammer Curls 4 x 12, 10, 8, 8
    Preacher Curls 4 x 12, 10, 8, 8
    Reverse Cable Curls & Cable Curls supersetted 3 x 10-12
    Close-Grip BB Presses 4 x 12, 8, 6, 4
    Triceps Push-Downs 4 x 15, 12, 10, 8
    Overhead Cable Extensions 4 x 15, 12, 10, 8

    OFF DAY

    OFF DAY


    It may not seem like the greatest, but it wrecks. Love this work out. Hope you find it interesting enough to do it. GL grasshoppa
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    mon - arms
    tues - 5x5
    wed- off
    thurs - back
    fri - legs
    sat - chest

    i love this cause u get squats in twice a week and bench in twice a week for optimal gains
    •   
       

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    Both look like solid workouts, has anyone tried Scivations tri phase program?

    http://www.scivationbooks.com/books/TriPhaseVol2.pdf

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