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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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Old 03-12-2016, 07:47 PM
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10 Week Mass Building Routine:

10 Week Mass Building Routine:

Monday - Chest and Triceps

Chest Exercise Sets Reps
Barbell Bench Press 4 x 10, 8, 8, 6
Incline Bench Press 3 x 8, 8, 6
Decline Bench Press 3 x 8, 8, 6
Dumbbell Flys 2 x 10
Dumbbell Pullover 2 x 8

Triceps Exercise Sets Reps
Tricep Extension 4 x 10, 8, 8, 6 adding weight
Tricep Dip 3 x 10
Tricep Bench Dip 3 x 8


Tuesday - Back and Biceps


Back Exercise Sets Reps
Chin Up 2 x 8
One Arm Dumbbell Row 3 x 8
Seated Row 2 x 8
Bent Over Barbell Row 2 x 8
Lat Pull Down 3 x 10, 10, 8

Biceps Exercise Sets Reps
Standing Barbell Curl 3 x 8, 8, 6
Close Grip Preacher Curl 3 x 8, 8, 6
Incline Dumbbell Curl 2 x 12-14
Concentration Curl 2 x 10


Wednesday - Rest Day/Cardio

Thursday - Shoulders and Forearms

Shoulders Exercise Sets Reps
Machine Shoulder Press 3 x 10
Dumbbell Reverse Fly 3 x 8-10
Military Press 4 x 10
Dumbbell Lateral Raise 2 x 10
Dumbbell Shrugs 2 x 10
Upright Row 2 x 10

Forearms Exercise Sets Reps
Standing Wrist Curl 4 x 10
Barbell Wrist Curl 4


Friday - Legs

Legs Exercise Sets Reps
Squat 5 x 10, 8, 8, 6, 4
Leg Extension 3 x 12
Leg Curl 3 x 12

Calves Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12


Saturday and Sunday - Rest Days
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