M&S 4 day Maximum Mass

A mass building routine that features a great
combination of effective compound and isolation
movements along with intense, high impact five
minute burn set

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

One Arm Bent Over Row

Lat Pulldown

Barbell Row

Seated Row (Machine)

Preacher Curl (EZ Bar)

Concentration Curl

Seated Dumbbell Curl

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Skull Crusher (Barbell)

Tricep Extension (Dumbbell)

Tricep Extension (Cable)

Cardio

Squat (Barbell)

Leg Press

Hack Squat

Leg Extension

Stiff Leg Deadlift

Leg Curl

Standing Calf Raise

Seated Calf Raise

Seated Overhead Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Overhead Press (Machine)

Upright Row (Barbell)

Shrug (Dumbbell)

Wrist Curls

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