4 Day Mass Gaining Workout
4 Day Mass Gaining Workout
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|---|---|---|---|---|---|---|
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| A | B | Rest | C | D | Rest | Rest |
| Session A - Chest & Triceps | |||||
|---|---|---|---|---|---|
| Bench Press (7-8 reps) | |||||
| Incline Bench Press (7-8 reps) | |||||
| Dips (8-10 reps) | |||||
| Skull Crusers (8-12 reps) | |||||
| Abs | |||||
| Session B - Biceps & Back | |||||
|---|---|---|---|---|---|
| Barbell Curls (8-10 reps) | |||||
| Hammer Curls (8-10 reps) | |||||
| Deadlifts (8-10 reps) | |||||
| Bent Over Barbell Rows (8-10 reps) | |||||
| Shoulder Width Pullups | |||||
| Abs | |||||
| Session C - Legs & Abs | |||||
|---|---|---|---|---|---|
| Squats (8-10 reps) | |||||
| Lunges (10-12 reps) | |||||
| Weighted Calf Raises (7-8 reps) | |||||
| Abs | |||||
| Session D - Shoulders | |||||
|---|---|---|---|---|---|
| Military Press (8-10 reps) | |||||
| Lateral Raises (8-10 reps) | |||||
| Upright Rows (8-10 reps) | |||||
| Shrugs (8-12 reps) | |||||
| Abs | |||||
