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Training Routin 16

This training routine is for an intermediate level lifter with a goal of gaining mass. It follows a 2 days on, 1 day off cycle. The routine includes exercises that target the shoulders, back, arms, chest, and legs. For each muscle group, there are 3-4 exercises listed with set and repetition ranges provided.

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nicefield1
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51 views

Training Routin 16

This training routine is for an intermediate level lifter with a goal of gaining mass. It follows a 2 days on, 1 day off cycle. The routine includes exercises that target the shoulders, back, arms, chest, and legs. For each muscle group, there are 3-4 exercises listed with set and repetition ranges provided.

Uploaded by

nicefield1
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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training routine #16

CYCLE: 2 days on, 1 day oII


LEVEL: Intermediate
GOAL: Gain Mass
Shoulders

Barbell Presses
3 sets x 6-10
Dumbbell Presses
3 sets x 8-10
Dumbbell Side Laterals
3 sets x 10
Dumbbell Rear Laterals
2 sets x 12
Back

DeadliIts
3 sets x 6-10
Barbell Rows
3 sets x 8-10
Pullups (Wide Grip)
2 sets to Iailure
Pullups (Underhand Close Grip)
2 sets to Iailure
Arms

Superset oI Biceps/Triceps
Standing Barbell Curls
4 sets x 10-12
superset with
Skull Crushers
4 sets x 10-12
Hammer Curls
4 sets x 10
superset with
Overhead Tricep Dumbbell Press
4 sets x 10
Wrist Curls
3 sets x 20
Reverse Wrist Curls
3 sets x 20
Chest

Flat Bench Press
3 sets x 6-10
Dumbbell Incline Press
3 sets x 8-10
Dumbbell Flyes
3 sets x 12
Legs

Squats
4 sets x 6-10
Leg Press
3 sets x 10-12
Leg Extensions
3 sets x 12
Seated Leg Curls
3 sets x 12
Lying Leg Curls
3 sets x 12

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