Welcome to the 4th phase of the Mass Gain Series! This workout is a continuation of the Primary/Secondary Workouts from the previous phase. Workout 4x per week and follow this routine for 2 weeks. Once you have done so, move to Phase 5.

Go to Phase 5

 

Day 1: Chest & Triceps

Exercises

Sets

Reps

Rest (s)

Cable Cross Overs

2

15,15

45

Incline Dumbbell Press

4

12,10,8,8(ds)

90

Flat Barbell Press

4

12,10,8,8(ds)

90

Machine Pec Fly

3

15,12,12

90

Skull Crushers

4

12,10,10,8

90

Overhead Single-Arm Dumbbell Extensions

3

12,10,10(ds)

60

 

Day 2: Back & Biceps

Exercises for Abs

Sets

Reps

Rest (s)

Underhand Pulldown

2

15,15

45

T-Bar Row

4

12,10,8,8(ds)

60

Seated Cable Row

3

15,12,10,8(ds)

60

Wide-Grip Pulldown

3

15,12,12(ds)

60

Alternating Hammer Curls

4

12,10,10,8

60

Machine Preacher Curls

3

12,10,10(ds)

60

 

Day 3: Shoulders & Abs

Exercises

Sets

Reps

Rest (s)

Front Dumbbell Raises

SS Bent Over Lateral Raises (Seated)

2

15,15

15,15

45

Dumbbell Shoulder Press

4

12,10,8,8(ds)

90

Military Press on Smith Machine

3

12,10,10

90

Lateral Raises

ss Upright Row

4

15,12,10,10

12,10,8,8

90

Barbell Shrugs

3

15,12,10(dds)

60

Hanging Leg Lifts

3

15,15,15

60

Weighted Crunches on Decline Bench

3

15,15,15

60

 

Day 4: Legs

Exercises

Sets

Reps

Rest (s)

Leg Extensions

ss  Seated Hamstring Curls

2

15,15

15,15

45

Leg Press

6

15,12,10,8,8,8(ds)

60

Walking Lunges

3

12,10,10

60

Standing Calve Raises

4

15,12,10,10

60

 

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