4 Week Mass routine

Supplements:

Tri-O-Plex Bars
BioNutritional Power Crunch Bars
Creatine E2 Matrix by SNS (Serious Nutrition Solutions)
Focus XT by SNS (Serious Nutrition Solutions)
Performaxx by Multi-vitamin/mineral (Optimum Nutrition)
Specialized Protein powder by Universal Nutrition

Meal Plan:

Meal Plan For Weight Lifting Days:

Meal One:
Healthy cereal then multi-vitamin/mineral or
Meal Two:
Trioplex Bar and an orange or grapefruit

Meal Three:
Lean meat (chicken, tuna, turkey, or turkey burger) and green veggies or green salad and complex carb (two slices whole grain bread, sweet potato, or brown rice)

Meal Four:
Handful of raw almonds, walnuts, or pecans and an apple or pear

Meal Five:
(dinner) lean white meat or fish (not fried) w/green veggies or green salad

Meal Six:
CarbRite Bar or Specialized Protein shake

Meal Plan For Non-Weight Lifting Days:

Cardio:
(Do 20-30 minutes of treadmill, stepper, or bike at 60-80 percent of max heart rate) * Take SNS (Serious Nutrition Solutions) BCAA Supreme immediately following cardiovascular activity to prevent the body’s potential lapse into a catabolic state.
Meal One: Oatmeal w/a little honey and three egg whites then multi-vitamin/mineral

Meal Two:
CarbRite Bar and apple or pear

Meal Three:
Lean meat (chicken, tuna, or turkey) and green veggies or green salad

Meal Four:
Handful of raw almonds

Meal Four:
Handful of raw almonds

Meal Five:
(dinner) lean white meat or fish (not fried) w/green veggies or green salad

Meal Six:
CarbRite Bar or Specialized Protein shake

Helpful Tips:

Always drink water and plenty of it, all day, every day.
Never eat until full, only satisfied.
Coffee is okay, but go easy on the sugar or use Splenda.
Never miss meals because missing a meal will slow down your metabolism.

Training Plan:

Pick which body parts you want to work for which days. You should only train with the weights for four of seven days with this plan. Your cardio should be on the three off of weight training days.

You can combine body parts into a day such as: chest and shoulders or biceps, triceps, and forearms. Only work each body part once per week and try to have a day off from the weights every other day. The routines below will last you a whole solid month!

Serious Chest Routine:

Pack some serious mass on your chest with the following chest workouts! Get ready to focus on improving your chest thickness and width. Your strength will go through the roof with these routines! The key to progress is with variety in your training. Here are a huge variety of exercises to expand not only your mind, but also your muscles.

Week One: 4 sets of each of the following exercises for 8-10 reps.

Incline Barbell Presses
Flat Barbell Presses
Decline Barbell Presses
High Cable Crossovers

Week Two: 3 sets of each of the following exercises for 6-8 reps.

Decline Dumbbell Presses
Flat Dumbbell Presses
Incline Dumbbell Presses
Incline Dumbbell Flyes

Week Three: 4 sets of each of the following exercises for 8-10 reps.

Flat Chest Press Machine
Incline Chest Press Machine
Decline Dumbbell Flyes
Low Cable Crossovers

Week Four: 3 sets of each of the following exercises for 6-8 reps.

Incline Chest Press Machine
Push-ups with a plate on your back
Flat Bench Dumbbell Flyes
Pec Deck Machine

Serious Back Routine:

Get ready to seriously blast your back! These routines will add some solid mass to your upper back as well as your lats! If you are looking to flare your lats out and build that great V-shape, then the following are your routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.

Barbell Rows
Wide-Grip Lat Pull downs
Dumbbell Pullovers
Hyper-extension Machine

Week Two: 3 sets of each of the following exercises for 6-8 reps.

T-Bar Rows
Reverse-Grip Lat Pull Downs
Machine Pullovers

Week Three: 4 sets of each of the following exercises for 8-10 reps.

Machine Rows
Weighted Wide-grip Pull-ups
Behind the neck Lat Pull downs

Week Four: 3 sets of each of the following exercises for 6-8 reps.

One-arm Dumbbell Rows
Weighted Reverse-grip Pull-ups
Dumbbell Pullovers

Serious Biceps Routine:

It is time for a biceps blitz! The following routine will help you achieve a high biceps peak! Also you will expand the thickness of the short head of your biceps and extend the mass along the outer biceps long head!

Week One: 4 sets of each of the following exercises for 8-10 reps

Incline Dumbbell Curls
Seated Dumbbell Hammer Curls
Seated Concentration Curls

Week Two: 3 sets of each of the following exercises for 6-8 reps.

Standing Dumbbell Curls
Barbell Curls
Standing Dumbbell Hammer Curls

Week Three: 4 sets of each of the following exercises for 8-10 reps.

Standing Barbell Curls
Preacher Curl Machine
Reverse-grip Barbell Curls

Week Four: 3 sets of each of the following exercises for 6-8 reps.

Standing Cable Curls
Seated Alternating Dumbbell Curls
Reverse Grip Preacher Curl Machine

Serious Triceps Routine:

Seriously trash your triceps with these tried and true mass builders! Prepare to battle your triceps and whip them into the best shape ever!

Week One: 4 sets of each of the following exercises for 8-10 reps.

Incline French Presses
Rope Press downs
Weighted Dips

Week Two: 3 sets of each of the following exercises for 6-8 reps.

Weighted Dips
Straight-bar Press Downs
Reverse-grip, Straight Bar Press Downs

Week Three: 4 sets of each of the following exercises for 8-10 reps.

Skullcrushers
One-arm overhead dumbbell extensions
Two-arm overhead dumbbell extensions

Week Four: 3 sets of each of the following exercises for 6-8 reps.

Close-grip Bench Press
One-arm Reverse Grip Cable Press Downs
Dumbbell Triceps Kickbacks

Serious Shoulders Routine:

Shape-up those shoulders and achieve cannonball delts! Get those shoulders bulging through your shirts with these seriously massive routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.

Arnold Presses
Seated Dumbbell Side Laterals
Seated Dumbbell Rear Laterals
Dumbbell Shrugs

Week Two: 3 sets of each of the following exercises for 6-8 reps.

Seated Military Presses
Standing Front Alternating Dumbbell Raises
Standing Dumbbell Side Lateral Raises
Barbell Shrugs

Week Three: 4 sets of each of the following exercises for 8-10 reps.

Upright Barbell Rows – close-grip
Seated Behind the Neck Barbell Presses
Standing Barbell Raises to the Front

Week Four: 3 sets of each of the following exercises for 6-8 reps.

Upright Dumbbell Rows
Barbell Shrugs
Standing Dumbbell Side Lateral Raises
Seated Dumbbell Presses

Serious Leg Routine:

Laid out before you is a serious leg building routine! You will gain mass in the outer sweep and teardrop of the thighs! You will also gain size in the hamstrings that will thicken your leg biceps backward! And to finish them off you will pump-up the calves to get your legs in full proportion.

Week One: 4 sets of each of the following exercises for 8-10 reps.

Dumbbell Squats
Dumbbell Romanian Deadlifts
Calf Raises on Smith Machine

Week Two: 3 sets of each of the following exercises for 6-8 reps.

Barbell Squats
Stiff-legged Barbell Deadlifts
Seated Calf Raises

Week Three: 4 sets of each of the following exercises for 8-10 reps.

Leg Extensions
Lying Leg Curls
Inner/Outer Thigh Machine
Dumbbell Sumo Deadlifts
Calf Presses on Leg Press

Week Four: 3 sets of each of the following exercises for 6-8 reps.

Sumo Barbell Deadlifts
Romanian Deadlifts with Barbell
Seated Leg Curls
Leg Extensions with Toes Pointed-in

Serious Forearm Routine:

Get comic book forearms with these routines!

Week One: 4 sets of each of the following exercises for 8-10 reps.

Reverse-grip wrist curls with barbell
Underhanded wrist curls with barbell

Week Two: 3 sets of each of the following exercises for 6-8 reps.

Reverse-grip wrist curls with dumbbells
Underhanded wrist curls with dumbbells
Click here for a printable version of Week Two – Forearms.

Week Three: 4 sets of each of the following exercises for 8-10 reps.

Reverse-grip wrist curls with barbell
Underhanded wrist curls with barbell

Week Four: 3 sets of each of the following exercises for 6-8 reps.

Reverse-grip wrist curls with dumbbells
Underhanded wrist curls with dumbbells

Serious Ab Routine:

Abs of steel! Abs of Steel!

Week One: 4 sets of each of the following exercises for 8-10 reps.

Hanging Leg Raises with Dumbbell between feet
Ab Machine

Week Two: 3 sets of each of the following exercises for 6-8 reps.

Decline Bench Sit-ups with a Plate
Ab Machine

Week Three: 4 sets of each of the following exercises for 8-10 reps.

Hanging Leg Raises with Dumbbell between feet
Decline Bench Sit-ups with a Plate

Week Four: 3 sets of each of the following exercises for 6-8 reps.

Hanging Leg Raises with Dumbbell between feet
Decline Bench Sit-ups with a Plate
Ab Machine


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