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Advanced Muscle Mass Builder

A high-intensity gym program designed to pack serious muscle onto your frame in just a few weeks.

Professional

Build Muscle

6 days/week

Gym

For Everyone

6 Weeks

Workout Plan

Chest & Biceps

Barbell Bench Press

Set	Reps	Weight
1	10	-
2	8	-
3	8	-
4	6	-
5	6	-

Barbell Incline Bench Press

Set	Reps	Weight
1	10	-
2	8	-
3	8	-
4	6	-
5	6	-

Barbell Decline Bench Press

Set	Reps	Weight
1	10	-
2	10	-
3	8	-
4	8	-

Dumbbell Straight Arm Pullover

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

Do this move as a superset with the next one

Assisted Triceps Dip (Kneeling)

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

3 sets to failure

Dumbbell Biceps Curl

Set	Reps	Weight
1	25	-

Notes:

Light weight, just to warm up the arms

Barbell Curl

Set	Reps	Weight
1	10	-
2	8	-
3	8	-
4	6	-

Barbell Preacher Curl

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Cable Close-Grip Curl

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

Notes:

Perform this exercise as a superset with the next one

Cable Curl

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

Notes:

Open your arms

Dumbbell Concentration Curl

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Barbell Wrist Curl

Set	Reps	Weight
1	8	-
2	8	-
3	8	-
4	8	-

Back & Shoulders

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Legs & Triceps

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