Thursday, October 11, 2012

Workouts to BUILD MASS

When I first started weight training I was totally clueless on knowing what exercises to do, but I quickly found out and will share it with my fellow skinnys! :)

When you workout you must alternate your muscle days. YOU CAN NOT WORK OUT RANDOM MUSCLES EVERYDAY. Like anything else, you need a plan. Carry a journal so you don't forget! My journal saves my life! Without it I am just another confused skinny at the gym.

GO IN WITH TUDE. "I got my journal so you can't mess with me!"
Anyway...here are my workouts....

MONDAY & THURSDAY

BACK:
Pec Deck 3x8
1 arm DB row 3x8
Seated Row 2x8
Bentover BB row 2x8
Lat Pulldown 3x10,8,6

BICEPS:
Barbell curl 4x8,8,6,4
Close grip preacher curl 3x10
Hammer Curls 2x10
Incline DB curl 2x10
Concentration Curl 2x10

LEGS:
Squats 5x10,8,8,6,4
Leg extension 3x12
Leg curl 3x12
Leg Press 3x12
Calf raises 4x12

TUESDAY & FRIDAY

CHEST:
Bench Press 4x10,8,8,6
Incline BP 3x8,8,6
Decline BP 3x8,8,6
Pec Deck 2x10
DB Pullover 2x10

TRICEPS:
Tricep Extension 4x10,8,8,6
Tricep Pullover 3x10
Tricep Floor Dips 3x10
Tricep Bench Dips 3x10

SHOULDERS:
Machine Press 3x10
Military Press 4x10
Lat DB raise 2x10
Front raise 2x10
Upright Row 2x10
DB shrugs 2x10

**Always going up at least 2lbs in weight each set :)



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