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Lee Priest

This document outlines a 4-day mass building workout program that focuses on different muscle groups each day. Day 1 targets quads and hamstrings, Day 2 focuses on back, Day 3 is for shoulders and biceps, and Day 4 works the chest and triceps. Each exercise is performed for 5 sets of 6-10 reps.

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Luis Schachinger
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12K views1 page

Lee Priest

This document outlines a 4-day mass building workout program that focuses on different muscle groups each day. Day 1 targets quads and hamstrings, Day 2 focuses on back, Day 3 is for shoulders and biceps, and Day 4 works the chest and triceps. Each exercise is performed for 5 sets of 6-10 reps.

Uploaded by

Luis Schachinger
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
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PRIEST'S MASS PROGRAM

BODYPART EXERCISE SETS REPS

DAY 1
Quadriceps Leg extensions 5 8-10
Squats 5 6-8
Leg presses 5 6-8
Lunqes 5 6-8
Hamstrinqs Leg curls 5 6-8
Stiff-leg deadlifts 5 6-8
DAY 2
Back Chinups 5 6-8
Barbell rows 5 6-8
Dumbbell rows 5 6-8
Seated cable rows 5 6-8
Pulldowns 5 6-8
DAY 3
Shoulders Military presses 5 6-8
Dumbbell side laterals 5 6-8
Dumbbell front raises 5 6-8
Bent rear laterals 5 6-8
Biceps Barbell curls 5 6-8
Dumbbell curls 5 6-8
Preacher curls 5 6-8
Cable curls 5 6-8
DAY 4
Chest Bench presses 5 6-8
Incline dumbbell presses 5 6-8
Dumbbell flyes 5 6-8
Incline flyes 5 6-8
Triceps Pushdowns 5 6-8
Dumbbell extensions 5 6-8
Dips between benches 5 6-8
French presses 5 6-8

Notes: Calves were trained every day with one exercise done for four or
five sets of 50-100 reps. Abdominals were trained occasionally with
leg raises and trunk twists.

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