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Mass Building: 1. Elevated Pushup-Wide, Shoulder Wide, Reverse Grip (3 Sets: 10 Reps Each Variation)

This document outlines a full body workout routine split into chest, back, legs, shoulders, and arms sections. Each section includes 8-9 exercises performed in 3 sets of 8-12 reps or taken to failure. The chest section focuses on presses and flies. The back section targets lats, upper back, and obliques. The leg section works squats, hamstrings, calves and core. Shoulders are worked with presses, raises and rear delts. Biceps and triceps are targeted with both compound and isolation exercises, some performed as supersets.

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Felix William
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32 views

Mass Building: 1. Elevated Pushup-Wide, Shoulder Wide, Reverse Grip (3 Sets: 10 Reps Each Variation)

This document outlines a full body workout routine split into chest, back, legs, shoulders, and arms sections. Each section includes 8-9 exercises performed in 3 sets of 8-12 reps or taken to failure. The chest section focuses on presses and flies. The back section targets lats, upper back, and obliques. The leg section works squats, hamstrings, calves and core. Shoulders are worked with presses, raises and rear delts. Biceps and triceps are targeted with both compound and isolation exercises, some performed as supersets.

Uploaded by

Felix William
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MASS BUILDING

CHEST
1. Elevated Pushup- Wide, Shoulder Wide, Reverse Grip (3 sets: 10 reps each
variation)
2. Incline dumbell chest press (3 sets: 10/8/6)
3. Flat bench chest press ( 3 sets: 8-10)
4. Machine fly ( 3 sets: 8-10 reps)
5. Machine chest press (3 sets: 8-10)
6. Dumbell pullover (3 sets: failure)
7. Cable fly (3 sets: failure)
8. Hanging leg raise (3 sets: 10: failure)
9. Rope crunch abs (3 sets: 10: failure)
BACK
1.
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Straight arm pulldown (3sets: 10 reps) *(warmup)


Wide Lats pulldown (4 sets: 8-10) (*failure)
Reverse grip pulldown (4sets: 8-10) (*failure)
Seated rows (3 sets: 8-10)
Upper back row (incline bench) (3 sets: 8-10) (*failure)
*Deadlift (3 sets: 10/8/6)
Side twist (3 sets: 10 each side + weighted)
Oblique crunch (3 sets: 10 each side)

LEG
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Smith machine Squat (3 sets: 10/8/6 reps)


Leg press (3 sets: 10 reps)
Lying hamstring curl (3 sets: 8-10 reps)
Goblet squat (3 sets: 10 reps)
Lunges / jumping lunges (3 sets: 10 each side)
Smith machine Calve raises /3 variations (3 sets:10 reps each position)
Rope crunch (3 sets: failure)
sit ups (3 sets: failure)
Side twist - cable (3 sets: 10 each side) *(weighted)

SHOULDER
1. Bradford press (2 sets: 10-12 reps) *(warmup)

2.
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Overhead press (4 sets: 10/8/6/4)


Cable lateral raise (3 sets:10 reps)
Face pull (4 sets: 8-10 reps)
Barbell Front raise (3 sets: 10 reps)
Machine shoulder press (3 sets: failure)
Planks (3 sets: 30 secs)
Ankle biters (3 sets: 10 each side)
Reverse crunch (3 sets: 10 *failure)qw8e79-eeewwmasv vx za z

ARMS
1. Dips (4 sets: 10 *failure) (warmup)
2. Neutral grip barbell curl (3 sets: 10 *failure)
[SUPERSET]
3. Skull crusher (3 sets: 10)
4. Close grip bench press (3 sets: 10*failure)
[SUPERSET]
5. Preacher curl Machine (3 sets:10)
6. Tricep pushdown (3 sets: 10)
[SUPERSET]
7. Overhead Dumbell tricep extension (3 sets: 10)
8. Rope curl (3 sets: 10)

9. Cable one arm curl (3 sets: 10)

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