Muscle Mass Workout

Author Rod Ferris B.A. CPT(YMCA, ACE), CPAFLAFitness Level AdvancedType Hypertrophy
Days in Plan 5 Days Rest Between Sets:
1:30-2:00 minutes
Duration95 Min per session
Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4), Friday (day 5)- Active Rest Day, Saturday (day 1), Sunday (day 2) and continue on. That way you work each muscle 1.3 times per week.

Here is a perfect bodybuilding diet meal plan. This meal plan consists of a 3000 calorie diet. While it isn't for everyone the majority of people can tweak it for their calorie needs.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 4Reps: 8
Concentration Curls Exercise Picture 2. Concentration Curls
Sets: 3Reps: 8
Notes:Complete with drop sets
Hammer Curls Exercise Picture 3. Hammer Curls
Sets: 3Reps: 8
Notes:Use a decreasing pyramid
Preacher Curls Exercise Picture 4. Preacher Curls
Sets: 3Reps: 12
Notes:Finish them off
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 30 Min Intensity: 65%
Notes:Burn off that fat
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 5Reps: 8
Notes:2 minutes rest inbetween each set
Incline Flyes Exercise Picture 2. Incline Flyes
Sets: 3Reps: 6
Notes:REALLY push yourself
Dips Exercise Picture 3. Dips
Sets: 3Reps: 8
Notes:Biset with Pushups.
Push Up Exercise Picture 4. Push Up
Sets: 3Reps: 12
Notes:Use with dips and go till failure
Day 2 - Back
Seated Row Exercise Picture 1. Seated Row
Sets: 4Reps: 8
Notes:Push yourself
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 8
Bent-over Barbell Rows Exercise Picture 3. Bent-over Barbell Rows
Sets: 3Reps: 8
Notes:Drop set
One Arm Row Exercise Picture 4. One Arm Row
Sets: 3Reps: 8
Notes:Go till failure
Day 2 - Triceps
Tricep Pulldowns Exercise Picture 1. Tricep Pulldowns
Sets: 4Reps: 8
Lying Triceps Extension (Skull Crushers) Exercise Picture 2. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 8
Tricep Kickbacks Exercise Picture 3. Tricep Kickbacks
Sets: 3Reps: 12
Notes:drop set
Day 3 - Neck
Shrugs Exercise Picture 1. Shrugs
Sets: 3Reps: 6
Notes:Push yourself
Upright Row Exercise Picture 2. Upright Row
Sets: 3Reps: 8
Day 3 - Shoulders
Clean and Jerk Exercise Picture 1. Clean and Jerk
Sets: 4Reps: 5
Notes:Push yourself HARD.
Front Raises Exercise Picture 2. Front Raises
Sets: 3Reps: 8
Upright Row Exercise Picture 3. Upright Row
Sets: 3Reps: 8
Side Raises Exercise Picture 4. Side Raises
Sets: 3Reps: 8
Rear Raises (On the Ball) Exercise Picture 5. Rear Raises (On the Ball)
Sets: 3Reps: 8
Day 4 - Legs
Deadlift (Bent Leg) Exercise Picture 1. Deadlift (Bent Leg)
Sets: 4Reps: 5
Squats Exercise Picture 2. Squats
Sets: 5Reps: 8
Leg Curl or Hamstring Curl Exercise Picture 3. Leg Curl or Hamstring Curl
Sets: 3Reps: 8
Leg Extension Exercise Picture 4. Leg Extension
Sets: 3Reps: 8
Donkey Calf Raises Exercise Picture 5. Donkey Calf Raises
Sets: 3Reps: 8
Day 5 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Muscle Mass Basics

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