Day4 Mass Gains


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.


Grab the bar with a wide grip. Keep your back flat and initiate the pull by retracting your shoulder blades. Initiate each rep from a dead hang; don’t use momentum to get up.


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.

Incline Curl

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. That’s one “11⁄2” rep.

Band Pushdown

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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