MUSCLE MASS WORKOUT PLAN

WORKOUT SUMMARY

Myprotigo muscle mass workout plan for intermediate

_{Main goal                         Build Muscle}

_{Workout type                   Split}

_{Training Level                   Intermediate}

_{Program Duration            8 weeks}

_{Days Per Week                 5}

_{Time Per Workout           65 minutes}

_{Equipment Required        Barbell, body weight, Dumbbells}

_{Target Gender                  Male & Female}

_{Recommend Supplements      Protein Powder, Creatine Monohydrate Multivitamin, Essential Fats (EFAs), Gainer (Optional)}

                                               

_{Author                      Rahul Singh}

 

_{WORKOUT DESCRIPTION}

_{Looking for muscle mass to add? Maybe for you, this is the right workout. Using just dumbbells and barbells, over a 5-day schedule, this routine hits each muscle group hard once a week. This workout is tough, but if you supplement it with creatine and protein, you can get the best results, when you are trying to bulk up, try to get plenty of rest and avoid cardio. Good luck for the future}

 

MONDAY – CHEST & ABS
Exercise	Sets		Reps
Flat Bench Barbell	4		10
Incline Dumbbell Press	4		10
Decline Dumbbell Presa	3		12
Pec Dec Fly	4		15
Cross Over (up to down)	3		15
Push-ups	3		Maximum
Decline Sit-Ups	3		Maximum
Bicycle Crunches	2		Maximum
Plank	1		Failure

 

TUESDAY – BACK & TRAPS
Exercise	Sets	Reps
Lat Pull Down	4	12
Seated Rowing	4	15
Pull Over	4	15
One Arm Dumbbell Rowing	3	15
Bend Over Barbell Rowing	3	10
Shrugs & Dumbbells	4	20

 

WEDNESDAY – LEGS
Exercise	Sets	Reps
weighted Squats	3	10
Leg Extension	4	15
Leg Press	3	10
Stiff Leg Deadlift	3	15
Leg Curl	4	12
Standing Calf Raise	4	Maximum

 

THURSDAY – SHOULDERS
Exercise	Sets	Reps
Military Press	4	12
Arnold Press	3	10
Front Raise	3	12
Lateral Raise	4	15
Upright Barbell	3	12
Rear Delt Fly	4	15

 

 

FRIDAY – ARMS
Exercise	Sets	Reps
Barbell Curl & Overhead Extension	3	10 & 10
Prechair Barbell Curl & Pull Push Down	3	10 & 12
Hammer Curl & Bench Push Up	3	10 & 12
Incline Dumbbell Curl & Dumbbell Kick Back	3	10 & 12

 

_{SATURDAY AND SUNDAY – REST DAYS}

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