You are here

4 Weeks to More Mass: Week 1 Training Log

The 4 Weeks to More Mass Training Log for Week 1

Advertisement

WEEK ONE

MONDAY: LEGS

  EXERCISE SETS REPS TEMPO REST
A Barbell Back Squat 4 10 4-0-1-0 90 sec
B1 DB Walking Lunge 3 12 3-0-1-0 60 sec
B2 DB Step Ups 3 12 3-0-1-0 60 sec
C1 Leg Extensions * 3 12 3-0-1-1 45 sec
C2 DB Romanian Deadlifts * 3 12 3-1-1-0 45 sec
D Leg Press ** 1 2 min 2-0-1-0 -

* Perform a single drop set on the last set of these exercises. After getting all the reps in the last set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.

** Load a leg press with approx. 60% of your 1 RM. Set a timer for 2 minutes and try to get as many reps as possible. Really push yourself to get the maximum number of reps.

TUESDAY: CHEST AND BACK

  EXERCISE SETS REPS TEMPO REST
A Barbell Bench Press 4 10 4-0-1-0 90 sec
B1 Single Arm DB Row 3 12 3-0-1-0 60 sec
B2 Single Arm Incline DB Bench Press 3 12 3-0-1-0 60 sec
C1 Seated Cable Row ** 3 12 3-0-1-1 45 sec
C2 Cable Chest Flye ** 3 12 3-0-1-0 45 sec
D Push Ups *** 1 50 2-0-1-0 -

* Perform the single arm version of the Incline DB Bench Press by pressing both dumbbells to the top position and lower them one-at-a-time in alternating fashion. Continue to alternate until you get 12 reps for each arm.

** Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.

*** Perform using as little intra-set rest as possible.

WEDNESDAY - OFF

THURSDAY: LEGS

  EXERCISE SETS REPS TEMPO REST
A Sumo Deadlift 4 10 4-0-1-0 90 sec
B1 Alternating Step Back Lunge 3 12 3-0-1-0 60 sec
B2 Single-Leg Romanian Dealift 3 12 3-0-1-0 60 sec
C1 Lying Hamstring Curl * 3 12 4-0-1-0 45 sec
C2 Seated Calf Raise * 3 12 3-0-1-0 45 sec
D Barbell Back Squat ** 1 20 2-0-1-0 -

* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.

** Perform one set of 20 Back Squats using a weight that's your usual 10 RM. You have to pause between reps.

FRIDAY: SHOULERS AND ARMS

  EXERCISE SETS REPS TEMPO REST
A Barbell Military Press 4 10 3-0-1-0 90 sec
B1 EZ-Bar Preacher Curl 3 12 4-0-1-0 60 sec
B2 Dips 3 12 3-0-1-0 60 sec
C1 Single-Arm Cable Lateral Raise ** 3 12 3-0-1-1 45 sec
C2 Standing Hammer Curls ** 3 12 3-0-1-1 45 sec
D Shoulder Tri-Set ** 1 15 2-0-1-0 -

* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.

** Grab a set of light dumbbells (between 10-20 lbs). Perform a set of 15 lateral raises. Once completed, immediately complete a set of 15 front raises. Do not rest and complete a set of 15 overhead presses. Take intra-set rest as needed.

SATURDAY & SUNDAY: OFF

 

Topics: 

Want more Men's Fitness?

Sign Up for our newsletters now.

comments powered by Disqus