WORKOUT SCHEDULE

TOTAL BODY WORKOUT TO DEVLOP MASS

A typical split would be like this:

Day 1: Legs

Day 2: Chest

Day 3: Back

Day 4: Shoulder

Day 5: Biceps

Day 6: Triceps

Barbell Full Squat

5 sets :- 3, 3, 2, 2, 1 reps
Leg Press

Superset with Seated Leg Curl
4 sets, 8-10 reps (3-4 sets.)

Leg Extensions
4 sets, 12-15 reps (3-4 sets.)

Standing Calf Raises
4 sets, 12-15 reps (3-4 sets.)

Barbell Incline Bench Press Medium-Grip – (3SETS)

Dumbbell Bench Press

Superset with Dumbbell Fly

4 sets, 8-10 reps (3-4 sets.)

Dumbbell Flyes

Superset with Dumbbell Bench Press

4 sets, 8-10 reps (3-4 sets.)
Butterfly

3 sets, 12-15 reps

Bent-Arm Dumbbell Pullover

3 sets, 12-15 reps

Pullups

5 sets, 3, 3, 2, 2, 1 reps

Bent Over Barbell Row

Superset with Straight-Arm Pull-Down

4 sets, 8-10 reps (3-4 sets

Straight-Arm Pulldown

Superset with Bent Over Barbell Row

4 sets, 8-10 reps (3-4 sets.)


Barbell Shrug

3 sets, 12-15 reps

V-Bar Pulldown

3 sets, 12-15 reps

Push Press

5 sets, 3, 3, 2, 2, 1 reps

Upright Barbell Row

Superset with One-Arm Incline Lateral Raise

4 sets, 8-10 reps (3-4 sets.)

One-Arm Incline Lateral Raise

Superset with Upright Barbell Row

4 sets, 8-10 reps (3-4 sets.)

Front Dumbbell Raise

3 sets, 12-15 reps

Bent Over Low-Pulley Side Lateral

3 sets, 12-15 reps

Preacher Curl

5 sets, 3, 3, 2, 2, 1 reps

Hammer Curls

Superset with EZ Bar Triceps Extension

4 sets, 8-10 reps (3-4 sets)

Barbell Curl

3 sets, 12-15 reps

Incline Dumbbell Curl (3 SETS)

Standing Biceps Cable Curl (3 SETS)

Close-Grip Barbell Bench Press

4 sets, 6, 6, 8, 10 reps (60-90 seconds rest)
Dip Machine

3 sets, 8, 8, 10 reps (60-90 seconds rest)

Close-Grip Barbell Bench Press(3 sets, 10-12 reps (60-90 seconds rest))

 

Triceps Pushdown – Rope Attachment

Superset

3 sets, 10-12 reps (60-90 seconds rest)
Triceps Overhead Extension with Rope(3-SETS)