Welcome to the 2nd phase of the Mass Gain Series! This is a continuation from the last phase, where you are performing Push/Pull workouts and training Legs on their own day. Workout 4x per week and follow this routine for 2 weeks. Once you have done so, move to  Phase 3.

Go to Phase 3

 

Day 1: Chest, Shoulder & Triceps

Exercises

Sets

Reps

Rest (s)

Machine Pec Fly

3

15,12,12

45

Incline Dumbbell Press

4

12,10,8,8(ds)

90

Decline Barbell Press

4

12,10,8,8(ds)

90

Incline Dumbbell Shoulder Press

4

12,10,8,8(ds)

90

Bench Dips (can be weighted)

4

15,12,10,10(dds)

60

 

Day 2: Back, Biceps & Abs

Exercises

Sets

Reps

Rest (s)

Underhand Pulldown

3

15,12,12

45

T-Bar Row

3

12,10,8

90

Hammer Strength Rows

3

12,10,10

90

EZ Bar Curls

3

12,10,10

90

Leg Lifts on Decline Bench with Medicine Ball

3

15,12,12

60

 

Day 3: Legs

Exercises

Sets

Reps

Rest (s)

Leg Extensions

ss Seated Hamstring Curls

2

15,15

15,15

60

Leg Press

4

15,12,10,8(ds)

90

Walking Lunges

3

12,10,10

90

Step Ups

3

12,10,10

90

Standing Calve Raises on Machine

3

15,12,12

60

 

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