Mass Building Workout
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Monday - Chest and TricepsThursday - Shoulders and Forearms
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ChestShoulders
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Exercise Sets RepsExercise Sets Reps
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Barbell Bench Press 410, 8, 8, 6Machine Shoulder Press 310
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Incline Bench Press 38, 8, 6Dumbbell Reverse Fly 38, 10, 13'
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Decline Bench Press 38, 8, 6Military Press 410
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Dumbbell Flys 210Dumbbell Lateral Raise 210
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Dumbbell Pullover 28Dumbbell Shrugs 210
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TricepsUpright Row 210
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Exercise Sets RepsForearms
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Tricep Extension 410, 8, 8, 6 adding weightExercise Sets Reps
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Tricep Dip 310Standing Wrist Curl 410
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Tricep Bench Dip 38Barbell Wrist Curl 410
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NotesNotes
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None.Dumbbell shrugs and upright row can be supersetted.
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Tuesday - Back and BicepsFriday - legs
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BackLegs
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Exercise Sets RepsExercise Sets Reps
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Chin Up 28Squat 510, 8, 8, 6, 4
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One Arm Dumbbell Row 38Leg Extension 312
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Seated Row 28Leg Curl 312
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Bent Over Barbell Row 28Calves
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Lat Pull Down 310, 10, 8'Exercise Sets Reps
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BicepsStanding Calf Raise 412
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Exercise Sets RepsSeated calf Raise 212
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Standing Barbell Curl 38, 8, 6'Notes
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Close Grip Preacher Curl 38, 8, 6'None.
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Incline Dumbbell Curl 212, 14, 13'
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Concentration Curl 210
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Notes
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None.
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