Mass Monster | Workout Programs

Mass Monster

by Shane S.

Program Description

Purpose of this workout is to gain some size with the right diet and focus on range of 8-12 reps with one or two working sets per excersise.

Program Overview

Level

Advanced

Goal

Bodybuilding, Powerbuilding

Equipment

Full Gym

Program Length

10 weeks

Time Per Workout

120 minutes

Created

Feb 04, 2024 06:41

Last Edited

May 09, 2024 03:12

Day 1

Bench Press (Dumbbell)

4 Sets

Incline Chest Press (Machine)

4 Sets

Incline Bench Press (Smith Machine)

4 Sets

Chest Fly (Cable)

4 Sets

Push Up (Incline)

4 Sets

Pec Deck (Machine)

4 Sets

Single Arm Pushdown

4 Sets

Day 2

Lat Pulldown

4 Sets

Low Row

4 Sets

Seated Row (Cable)

4 Sets

Underhand Lat Pulldown

4 Sets

Rope Cable Pullovers

6 Sets

Hip Extension

3 Sets

Dumbbell Hammer And Standard Curl

3 Sets

Day 3

Bicep Curl (Cable)

4 Sets

Tricep Pushdown (Cable)

4 Sets

Bicep Curl (Barbell)

4 Sets

Tricep Rope Push Down (Cable)

4 Sets

Single Arm Bicep Curl

4 Sets

Lying Cross Body Tricep Extension Dumbbella

4 Sets

Machine Preacher Curl

4 Sets

Bench Press (Close Grip)

4 Sets

21s (EZ Bar)

3 Sets

Reverse Bicep Curl (EZ Bar)

4 Sets

Wrist Curls

5 Sets

Day 4

Smith Machine Shoulder Press

4 Sets

Shrug (Dumbbell)

4 Sets

Single Arm Landline Press

4 Sets

Smith Machine Shrugs

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Upright Row Smith Machine

4 Sets

Reverse Pec Deck

4 Sets

Rope Face Pulls Cable

4 Sets

Behind The Back Shrugs

4 Sets

Dumbbell Row

4 Sets

Day 5

Single Leg Press

4 Sets

Leg Press (45 Degrees)

5 Sets

Leg Extension

5 Sets

Leg Curl

5 Sets

Deadlift (Smith Machine)

3 Sets

Seated Calf Raise

6 Sets