THE ANABOLIC MASS WORKOUT:
The #1 workout routine for maximum gains and performance increases!
No matter what your skill level, to build maximum muscle while on a cycle you need to train hard, and more importantly, train smart. Muscles build when they are broken down from heavy weight training. The muscles are damaged and then repair a little bit stronger than they were before the workout. This is because of the inherent adaptive response of the human body to stress. So basically, muscle growth for bodybuilders is the result of repeated workouts in the gym. The body can only adapt so much from one workout to the next, so proper time must be given for the body to heal before training the same muscle group again. The Anabolic Mass Workout is designed to hit muscles hard and then give them one full week of rest before hitting them again. By adding weight every week, your strength and size gains will gradually increase as well. Follow the below weight training program throughout the course of your program for maximum gains.
Note: Always increase either the weight or the reps used every week!
Week 1-4
Monday:
BACK
Warmup
Deadlifts: 3 sets of 12-15 reps
Bent over rows: 3 sets of 12-15 reps
Pulldowns: 3 sets of 12-15 reps
Cable Rows: 3 sets of 12-15 reps
Shrugs: 3 sets of 12-15 reps
Wednesday:
CHEST
Warmup
Flat bench Press: 3 sets of 12-15 reps
Incline Bench press: 3 sets of 12-15 reps
Cable cross overs: 3 sets of 12-15 reps
Thursday:
ARMS
Warmup
Dips: 3 sets of 12-15 reps
Cable press downs: 3 sets of 12-15 reps
Reverse press downs: 3 sets of 12-15 reps
Rope press downs: 3 sets of 12-15 reps
Barbell Curl: 12-15 reps
Alternating Dumbbell Curls: 3 sets of 12-15 reps
Concentration curls: 3 sets of 12-15 reps
Cable Curls: 3 sets of 12-15 reps
Friday:
LEGS
Warmup
Squats: 3 sets of 12-15 reps
Leg Press: 3 sets of 12-15 reps
Quad Leg Extensions: 3 sets of 12-15 reps
Hamstring Leg Curl: 3 sets of 12-15 reps
CalveRaises: 3 sets of 12-15 reps
Saturday:
SHOULDERS
Warmup
Behind the neck press: 3 sets of 12-15 reps
Front delt raises: 3 sets of 12-15 reps
Side Delt lateral raises: 3 sets of 12-15 reps
Bent over rear delt raises: 3 sets of 12-15 reps
Note: Always increase either the weight or the reps used every week!
Week 4-8
Monday:
BACK
Warmup
Deadlifts: 2 sets of 5-10 reps
Bent over rows: 3 sets of 5-10 reps
Pulldowns: 3 sets of 5-10 reps
Cable Rows: 3 sets of 5-10 reps
Shrugs: 3 sets of 5-10 reps
Wednesday:
CHEST
Warmup
Flat bench Press: 2 sets of 5-10 reps
Incline Bench press: 3 3 sets of 5-10 reps
Cable cross overs: 3 sets of 5-10 reps
Thursday:
ARMS
Warmup
Dips: 2 sets of 5-10 reps
Cable press downs: 3 sets of 5-10 reps
Reverse press downs: 3 sets of 5-10 reps
Rope press downs: 3 sets of 5-10 reps
Barbell Curl: 2 sets of 5-10 reps
Alternating Dumbbell Curls: 3 sets of 5-10 reps
Concentration curls: 3 sets of 5-10 reps
Cable Curls: 3 sets of 5-10 reps
Friday:
LEGS
Warmup
Squats: 2 sets of 5-10 reps
Leg Press: 2 sets of 5-10 reps
Quad Leg Extensions: 3 sets of 5-10 reps
Hamstring Leg Curl: 3 sets of 5-10 reps
CalveRaises: 3 sets of 5-10 reps
Saturday:
SHOULDERS
Warmup
Behind the neck press: 2 sets of 5-10 reps
Front delt raises: 3 sets of 5-10 reps
Side Delt lateral raises: 3 sets of 5-10 reps
Bent over rear delt raises: 3 sets of 5-10 reps
Week 9-10
(Repeat Week 1-4 workout with more weight)
Week 11-12
(Repeat Week 5-8 workout with more weight)
CLICK HERE FOR POWERFUL ANABOLIC PRODUCTS TO USE DURING YOUR CYCLE! |
