Scribd
Upload
333 views1 page

4daymaximum 0

4 Day Work Week

Uploaded by

Sai Harsha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
333 views1 page

4daymaximum 0

4 Day Work Week

Uploaded by

Sai Harsha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

THE TOOLS YOU NEED TO BUILD

THE BODY YOU WANT ®

Store Workouts Diet Plans Expert Guides Videos Tools

4 DAY MAXIMUM MASS WORKOUT


A mass building routine that features a great
combination of effective compound and isolation Main Goal: Build Muscle Time Per Workout: 45-60 Mins
movements along with intense, high impact five Training Level: Intermediate Equipment: Barbell, Bodyweight,
minute burn sets.
Program Duration: 8 Weeks Dumbbells, Machines
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Author: Steve Shaw
workouts/4-day-maximum-mass-workout

Day One
Exercise Sets Reps
Back and Biceps
Deadlift 2 5

One Arm Dumbbell Row 3 8 - 12

Wide Grip Pull Up or Lat Pull Down 3 10 - 12

Barbell Row 3 8 - 12

Seated Cable Row or Machine Row 5 Minutes Burn

EZ Bar Preacher Curl 3 10 - 12

Concentration Curl 3 10 - 12

Seated Dumbbell Curl 5 Minutes Burn

Day Two
Exercise Sets Reps
Chest and Triceps
Bench Press 3 6 - 10

Incline Dumbbell Bench Press 3 8 - 12

Chest Dip 3 AMAP*

Cable Crossover or Pec Dec 3 12 - 15

Machine Press or Dumbbell Bench Press 5 Minutes Burn

EZ Bar Skullcrusher 3 8 - 12

Two Arm Seated Dumbbell Extension 3 8 - 12

Cable Tricep Extension 5 Minutes Burn


*As Many As Possible.

Day Four
Exercise Sets Reps
Quads, Hamstrings and Calves
Squat 3 6 - 10

Leg Press 3 15 - 20

Hack Squat or Dumbbell Lunge 3 8 - 12

Leg Extension 5 Minutes Burn

Stiff Leg Deadlift 3 8 - 12

Leg Curl 5 Minutes Burn

Standing Calf Raise 3 10 - 15

Seated Calf Raise 5 Minutes Burn

Day Five
Exercise Sets Reps
Shoulders, Traps and Forearms
Seated Barbell Press 3 6 - 10

Seated Arnold Press 3 8 - 12

Dumbbell Lateral Raise 3 10 - 15

Hammer Strength Press or Smith Press 5 Minutes Burn

Upright Row 3 8 - 12

Barbell Shrug or Dumbbell Shrug 5 Minutes Burn

Seated Barbell Wrist Curl 3 12 - 15

Barbell Static Hold* 5 Minutes Burn


*Instead of performing reps you simply hold the bar as long as possible.

MUSCLEANDSTRENGTH.COM

You might also like