Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. If you need help using the workout visit our forum and ask. Good luck.
Day 1
Shoulders
Sets: 4 Reps: 10-14
Sets: 4 Reps: 8
Sets: 3 Reps: 8-10
Sets: 5 Reps: 12,10,8,8,6
Sets: 3 Reps: 10
Day 2
Back
Sets: 7 Reps: 12 down to 6
Sets: 4 Reps: 12
Sets: 3 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 8-12
Day 3
Chest, Triceps and Abs
Sets: 4 Reps: 8
Sets: 4 Reps: 10
Sets: 3 Reps: 8
Sets: 4 Reps: 12
Sets: 4 Reps: MAX (weighted)
Sets: 5 Reps: 5
Sets: 3 Reps: 12-15 light
Sets: 3 Reps: 8-10
Sets: 4 Reps: 12-15 light
Sets: 4 Reps: MAX
Day 4
Biceps
Sets: 4 Reps: 8
Sets: 4 Reps: 8
Sets: 4 Reps: 10
Sets: 3 Reps: 12
Sets: 3 Reps: 7-8
Day 5
Legs
Sets: 4 Reps: 5 each leg
Sets: 6 Reps: 10
Sets: 4 Reps: 10
Sets: 8 Reps: 15-20
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises