The Very Best 10 Week Mass Building Exercise Routine

 

Perfect Beginner Shoulder Routine | 10 Week Mass Gain Program

Video taken from the channel: Brian Harris


 

Perfect Beginner Chest Routine | 10 Week Mass Gain Program

Video taken from the channel: Brian Harris


 

Perfect Beginner Leg Day Routine | 10 Week Mass Gain Routine

Video taken from the channel: Brian Harris


10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. This 10 week mass and strength building program is designed for a late beginner or early intermediate that has made little in the way of gains.

He or she may be a program hopper that would benefit from a structured routine to help them set attainable and realistic goals, improve focus, and add both muscle mass and strength. 10 WEEK MASS BUILDING PROGRAM. Monday Chest & Triceps. Exercise Sets Reps Chest. Barbell Bench Press 4 10, 8, 8, 6 Incline Bench Press 3 8, 8, 6 Decline Bench Press 3 8, 8, 6 Dumbbell Flys 2 10 Dumbbell Pullover 2 8. Triceps.

Tricep Extension 4 10, 8, 8, 6* Tricep Dip 3 10 Tricep Bench Dip 3 8. *Add more weight for each set. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques. It’s time to get started on your next 10 pounds. Weeks 1-2: Heavy Hitter. The first two weeks of the program are all about lifting heavy with mass-building compound exercises.

Old School Bodybuilding Exercises Bench Press and Incline Bench Press Arnold Presses Squats and Front Squats Barbell Rows T-Bar Rows Dumbbell Pullovers Dumbbell Rows Wide-Grip Chins Skull Crushers (Lying EZ Bar Triceps Extensions). Mass Moves Routine. You will only be lifting three days per week. (Yes, only three days per week.) Each workout should take you about 60-70 minutes, door to door. Rest at least 90 seconds between exercises such as bicep curls and Romanian deadlifts, and up to 3-4 minutes on your heavier sets of bench presses and squats.

15 pounds of lean muscle mass. With a goal weight of 240 pounds in sight, Brandon committed to upping his workouts, adjusting his diet, staying hydrated, and keeping to a strict sleep schedule. For another incredibly effective 5-day split program, check out Jay Cutler Living Large, a full 8-week program for building mass in Bodybuilding.com BodyFit Elite.

The Winners J-DAWG 1st Place. Five day splits are among one of the most common. How to do the exercise Lie down on your back with your arms and legs outstretched and your hands and feet lifted just above the floor. Begin the exercise by.

One of the best workouts to gain muscle. To build muscles you need to get up and give up the backrest and do this exercise standing. When you do this exercise for the first time do it with lighter weights. Do 3 sets with 10 reps.

EZ bar biceps curl. Also, one of the most common exercises at the gym. It is #1 on my best biceps workouts.

List of related literature:

The first week I will do four sets of ten on the bench, four sets of ten, three sets of ten on the incline and three sets of ten and there would be medium weight and medium style.

“The Tax Man The True Story of the Hardest Man in Britain” by Brian Cockerill
from The Tax Man The True Story of the Hardest Man in Britain
by Brian Cockerill
John Blake, 2007

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Here’s what you’re going to do: on days 1, 3, and 5 (for example, Monday, Wednesday, and Friday), perform compound lifts with low to moderate rep ranges (1 to 10 reps) and more rest time between sets (3 minutes).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

There are three basic workout structures to choose from: (1) total body workouts, (2) upper and lower body split workouts, and (3) muscle group split routines.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Strength Routine: On Days 1 and 7, complete 3 sets of 8–12 reps per exercise before moving on to the next move.

“Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever” by Strauss Zelnick
from Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever
by Strauss Zelnick
Galvanized Media, 2018

• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Stick with the TNB-28 weekly schedule and set/rep guidelines, but change some (or all) of the exercises.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

The variations I already told you about are ways to shake things up from set to set, but when I’m in need of a more drastic overhaul, I change the number of reps I do for two weeks straight.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

I go to the gym three days a week, working two sets of muscle groups each day: Monday—chest and biceps, Tuesday—triceps and back, Fridays—shoulders and legs.

“Healthy and Free: A Journey to Wellness for Your Body, Soul, and Spirit” by Beni Johnson, Jordan Rubin
from Healthy and Free: A Journey to Wellness for Your Body, Soul, and Spirit
by Beni Johnson, Jordan Rubin
Destiny Image, Incorporated, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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2 comments

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  • Hey Diesel, Great routine Bruh. I also wasn’t feeling a pump with the dumbbell pullover, but what I did was switch to the 45 lbs plates and use those. I do it the same way you would using dumbbells, but I hold the weight with a grip on the outside of the plate and I make sure the plate hit the floor before bringing it back to my chest…NICE Burn. I do 4 sets with 15 reps and its awesome…

  • Great routine!…. I just started using heavy pullovers last year.  But, concentration is SO important.  Keys for me: Before I even raise the weight, I flex my pecs together firmly and focus on staying flexed  during the entire movement.   I also keep my arms a little straighter than I noticed on your vid….. Love this exercise because I feel a great blend of stretch and overload.  But, done incorrectly you may employ too much tricep or back muscles and miss the chest