Deerawk
New member
Jumping on Ahnold's/MASS mags M.A.S.S 3 month routine. Not much goin on today so I thought I'd post it. No doubt a lot of you have heard or read about it.
PHASE 1
pull-push-legs-rest-rest-repeat
The Exercises listed are to be done with 3 working sets. Choose a weight you can only complete 3 sets of 8 reps with. The rep range will begin at 8 and instead of increasing weight, increase the reps by one every week for 5 weeks. That's an increase of 5 reps over 7 workouts throughout 5 weeks. Hypertrophy.
Pull
Bent-Over Barbell Row
Deadlift
One-Arm Dumbell Row
Front Lat Pulldown (Or Chin)
Standing EZ Bar Curl
Seated Alternating Dumbell Curl
Machine Crunches
Push
Bench Press
Incline Barbell Press
Dip(forward)
Barbell Overhead Press
EZ-Bar Upright Row (Or Heavy Shrugs)
Dumbell Lateral Raise
Skullcrushers
Seated Overhead Dumbell Extension
Legs
Squat
Leg Press
Leg Extension
Lying Leg Curl
Standing Calf Raise
Seated Calf Raise
Machine Crunches
*Alternate foot positions to equally work the hamstrings, glutes and quads on Leg Presses*
*Machine Crunches can be substituted for any weighted ab exercises and should be done with 4 sets, not 3*
This workout will prime you for the next phase where you'll be going heavier for strength and focusing your workout days on less muscle groups.
PHASE 1
pull-push-legs-rest-rest-repeat
The Exercises listed are to be done with 3 working sets. Choose a weight you can only complete 3 sets of 8 reps with. The rep range will begin at 8 and instead of increasing weight, increase the reps by one every week for 5 weeks. That's an increase of 5 reps over 7 workouts throughout 5 weeks. Hypertrophy.
Pull
Bent-Over Barbell Row
Deadlift
One-Arm Dumbell Row
Front Lat Pulldown (Or Chin)
Standing EZ Bar Curl
Seated Alternating Dumbell Curl
Machine Crunches
Push
Bench Press
Incline Barbell Press
Dip(forward)
Barbell Overhead Press
EZ-Bar Upright Row (Or Heavy Shrugs)
Dumbell Lateral Raise
Skullcrushers
Seated Overhead Dumbell Extension
Legs
Squat
Leg Press
Leg Extension
Lying Leg Curl
Standing Calf Raise
Seated Calf Raise
Machine Crunches
*Alternate foot positions to equally work the hamstrings, glutes and quads on Leg Presses*
*Machine Crunches can be substituted for any weighted ab exercises and should be done with 4 sets, not 3*
This workout will prime you for the next phase where you'll be going heavier for strength and focusing your workout days on less muscle groups.
