Workout Plans
  • Goal: Build Muscle, Burn Fat, Gain Strength
  • Duration: 3 Weeks
  • Days per week: 4
  • Type: Strength Training
The Winter Mass Workout Program thumbnail

Day 6 : DAY IV

Duration 60 min
Exercises 7
Equipment Yes
Note that some exercises are alternated. This means you’ll do one set of the first lift, rest, then one set of the second lift, rest again, and repeat until sets are complete.

Exercise 1A

Seated Dumbbell Overhead Press
Seated Dumbbell Overhead Press thumbnail
3 sets
10-12 reps
60-90 sec rest
*Alternate with pullups.

Exercise 1B

Pullup How to
Pullup thumbnail
3 sets
as many as possible reps
60-90 sec rest
*Grab the bar with a wide grip. Keep your back flat and initi- ate the pull by retracting your shoulder blades. Initiate each rep from a dead hang; don’t use momentum to get up.

Exercise 2A

High-Low Cable Flye
high-low-cable-fly-bsn-mass-gains thumbnail
3 sets
15 reps
60-90 sec rest
*Alternate with one-arm dumbbell row.

Exercise 2B

One-Arm Dumbbell Row
mass-gains-one-arm-dumbbell-row thumbnail
3 sets
10-12 reps
60-90 sec rest

Exercise 3

Face Pull
mass-gains-face-pull thumbnail
3 sets
15-20 reps
60-90 sec rest
*Attach a rope handle to the top pulley of a cable station and grasp an end in each hand with palms facing each other. Pull the rope to your forehead while flaring your elbows out until your back is fully contracted.

Exercise 4

45-Degree Incline Dumbbell Curl
incline-bench-curl-bsn-mass-gains thumbnail
4 sets
8 (1.5 reps) reps
60-90 sec rest
*Sit on a bench with a dumbbell in one hand and brace the back of your arm against the inside of your thigh. Perform a strict curl movement and then lower the weight one half of the way back down. Curl it all the way up again and then lower fully.

Exercise 5

Banded Pushdown
banded-pushdown-bsn-mass-gains thumbnail
-- sets
100 reps
60-90 sec rest
*Attach a band to the top of a power rack or other sturdy surface and grab an end in each hand. Perform pushdowns as you would at a cable station, but do as many sets as needed to reach 100 total reps, resting along the way. 
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