Hugo's.... mass training - AnabolicMinds.com

Hugo's.... mass training

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    Hugo's.... mass training


    Well its that time for a new workout. I was looking around to find a new workout to cycle on for awhile when I came onto Hugo Rivera's mass training tactics. The workout looks pretty intense and seems to have what I'm looking for in it. Any advice though on whether this workout seems to be all its cracked up to be? ... or like during the first weeks of the loading phase are the reps a little to high? Especially when a person is looking to build mass and not tone up? and should a person run the loading phase a little longer maybe?


    Weeks 2, 3, & 4 - Loading Phase

    Notes: If unable to train 6 days a week, then perform Day 1 on Monday, Day 2 on Wednesday and Day 3 on Friday.

    Day 1 - Shoulders & Arms (Monday/Thursday):


    Superset:
    Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
    Bent Over Laterals 4 sets x 10-12 reps (30 second rest)
    Superset:
    Dumbbell Curls 4 sets x 10-12 reps (No rest)
    Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Incline Curls 4 sets x 10-12 reps (No rest)
    Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Wrist Curls 3 sets x 15-30 reps (No rest)
    Reverse Wrist Curls 3 sets x 15-30 reps (No rest)

    On Week 3, add:

    Superset:
    Bent Over Laterals 3 sets x 10-12 reps (No rest)
    Concentration Curls 3 sets x 10-12 reps (No rest)
    Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)

    On Week 4, add:

    Superset:
    Lateral Raises 3 sets x 10-12 reps (No rest)
    Hammer Curls 3 sets x 10-12 reps (No rest)
    Triceps Dips 3 sets x 10-12 reps (1 minute rest)

    Click here for a printable log of Weeks 2, 3, & 4 - Loading Phase Day 1.

    Day 2 - Legs (Tuesday/Friday)


    Superset:
    Squats 4 sets x 10-12 reps (No rest)
    Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)
    Superset:
    Wide Stance Squats 4 sets x 10-12 reps (No rest)
    Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Adductor Machine 3 sets x12-15 reps (No rest)
    Abductor Machine 3 sets x12-15 reps (No rest)

    Superset:
    Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
    Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

    On Week 3, add:

    Superset:
    Leg Extensions 3 sets x 10-12 reps (No rest)
    Seated Leg Curls 3 sets x 10-12 reps (No rest)
    One Legged Calf Raises with Dumbbells 3 sets x 15-20 reps (1 minute rest)

    On Week 4, add:

    Superset:
    Leg Press 3 sets x 10-12 reps (No rest)
    Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
    Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)

    Click here for a printable log of Weeks 2, 3, & 4 - Loading Phase Day 2.

    Day 3 - Chest & Back (Wednesday/Saturday)


    Superset:
    Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
    Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)
    Superset:
    Chest Dips 4 sets x 10-12 reps (No rest)
    Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)

    Superset:
    Dumbbell Shrugs 3 sets x 10-12 reps
    External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps

    Superset:
    Leg Raises 4 sets x 25 reps (30 second rest)
    Crunches 4 sets x 25 reps (30 second rest)

    On Week 3, add:

    Superset:
    One Arm Rows 3 sets x 10-12 reps (No rest)
    Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
    Knee-Ins 3 sets x 25 reps (1 minute rest)

    On Week 4, add:

    Superset:
    Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
    Incline Flyes 3 sets x 10-12 reps (No rest)
    Side Crunches 3 sets x 25 reps (1 minute rest)

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    if anything here is a workout for another guy to try ... i did this workout once and had great results. Was wondering if things could get changed up for the better though

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