Mass Program II

Currently we are in another heavy mass building program.  The weights are heavy enough to push out no more than 8 reps using every ounce of energy while maintaining proper form.  When the form breaks, the set is done.  We don’t mess around with ego over quality reps.  If my form is off, I end the set rather than risk injury. 

The idea behind this workout regimen is more of a “try to stop me” attitude towards the weights itself.  I know, this probably sounds completely strange, but I go in the gym lately with an attitude of , “I am going to lift a certain amount of weight for at least 6-8 reps and no one or nothing will stop me.”  Then it is an all out battle every rep of every set to accomplish what I set out to do.

The round of workouts is as follows.  Keep in mind, that we warm up on a treadmill or bike for 5-10 minutes, stretch and do quite a few warm-up sets before we get to the working sets described below.


Day 1:  Back and Biceps

Pulley Rows 2 sets x 6-8 reps

Wide grip lat pulldowns 2 sets x 6-8 reps

Deadlifts 2 sets x 6-8 reps

Alternating dumbbell curls 2 sets x 6-8 reps


Day 2: Chest, Shoulders, Triceps

Incline barbell bench press   2 sets x 6-8 reps

Decline dumbbell bench press  2 sets x 6-8 reps

Arnold Press      1-2 sets x 6-8 reps

Skull crushers  2 sets x 6-8 reps


Day 3:  Legs

Leg Press  2 sets x 6-8 reps

Stiff-legged deadlifts  2 sets x 6-8 reps


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