Basic 5-Day Mass Routine Monday- Shoulders
Dumbell Press - 2 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Lateral Dumbell Raise - 3 sets for 8-12 reps
Front Dumbell Raise - 3 sets for 8-12 reps
Dumbell Shrugs - 3 sets for 8-12 reps
Tuesday- Arms
Barbell Curl - 3 sets for 8-12 reps
Alt. Dumbell Curl - 3 sets for 8-12 reps
Hammer Curls - 3 sets for 8-12 reps
Lying Tricep Press - 3 sets for 8-12 reps
Tricep Pushdown - 3 sets for 8-12 reps
Seated Tricep Press - 3 sets for 8-12 reps
Wednesday- Legs
Squats - 3 sets for 8-12 reps
Leg Curls - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps
Standing Calf Raise - 3 sets 12 for reps
Seated Calf Raise - 3 sets for 12 reps
Thursday- Chests and Abs
Flat Bench Press - 3 sets for 8-12 reps
Incline Bench Press - 3 sets for 8-12 reps
Decline Dumbell Press- 3 sets for 8-12 reps
Weighted Crunches - 3 sets for 12 reps
Leg Lifts -3 sets for 12 reps
Friday- Back
Bent Over Rows - 3 sets for 8-12 reps
Pulls Ups (Weighted) - 3 sets for 8-12 reps
Deads - 3 sets for 8-12 reps
<message edited by 8pack on Sunday, May 14, 2006 2:53 PM>