Make your own free website on Tripod.com
Home | General Training Guidelines | Express Workouts | Chest | Back | Legs | Shoulders, Triceps & Traps | Biceps | Calves | Abs | Forearms | Nutrition & Recovery

Mass Monsters Premium Site

Welcome to the Mass Monsters premium site. Below is the basic Mass Monsters routine.

 Routine

 

Monday: Chest

 

1)      Bench or Machine Press: 4-5 Sets

2)      Incline Press: 4-5 Sets

3)      Dips: 3-4 Sets

4)      Pec Dec or Flyes: 2-3 sets

5)      Trey(Overhand)Crossover:2-3 Sets

6)      Underhand Crossover:2-3 Sets

7)      Close-Grip Bench: 2-3 Sets

 

 

Tuesday: Back

 

1)      Wide-Grip Front Pulldowns or Chins:4-5Sets

2)      Low or Yates Rows: 3 Sets

3)      Hi-Lo Rows: 3-4 Supersets

4)      Behind Neck/Front Pulldowns: 4 Supersets

5)      Bent Cable Rows: 3 Sets

6)      Reverse-Grip Pulldowns or Chins: 3-4 Sets

 

 

Wednesday: Legs

 

1)      Squats Or Leg Presses (90 Degree, Shoulder-Width Stance, Toes Slightly Out) 2- Sets

2)      Squats or Leg Presses (Deep, Shoulder-Width Stance, Toes Slightly Out) 2 Sets

3)      Squats or Leg Presses (Deep, Feet Together and Parallel) 2 Sets (Upon Failure Widen Stance and do 4-6 more reps)

4)      Squats or Leg Presses (Toes Out 180 Degrees) 2-3 Sets

5)      Leg Extension/Curl: 4 Supersets

6)      Straight-Legged Deadlifts: 3-4 Sets

 

 

 

Add 20-30 minutes Cardio 3-4x/ Week. DO NOT DO CARDIO ON LEG DAY

 

For more details on each exercise and how to perform it for best results click on the navigation links to each individual bodypart.
 
Alternate Routines, as well as more photographs, nutrition and training information will be added on an ongoing basis as a lifetime benefit. We wish you the best of success in your training. With this program we have no doubts you will achieve it.  

Thursday: Shoulders&Triceps

 

1)      Military Press: 4 Sets

2)      Dips: 3-4 Sets

3)      Shrugs: 3-4 Sets

4)      Tricep Pushdowns: 3-4 Sets

5)      Upright Rows: 3-4 Sets

6)      Overhead Dumbbell Extensions: 3Sets

7)      Side Lateral Raise: 3-4 Sets

8)      Reverse Grip Cable Pushdown (1 Handed): 3-4 Sets

9)      Prone, Incline Rear LateralRaise:3-4 Sets

10)  Close-Grip Bench: 3-4 Sets

*Items 3-10 should be super-setted in pairs

 

Friday: Biceps

1)      Hammer or CheatCurl:4sets

2)      Run Rack: 2 Sets

3)      Preacher Curls: 3-4 Sets

4)      Concentration Curl:3-4 Sets

5)      Reverse Grip Pulldowns: 3 Sets

 

Saturday: Calves, Abs&Forearms

 

1)      Standing Calf Raises: 3-4 Sets

2)      Toes-Out Calf Raises: 3-4 Sets (Superset with more Standing Calf Raises)

3)      Seated Calf Raises: 2-3 Sets

4)      Hanging Leg Raises: 3 Sets

5)      Lying Leg Raises: 1x30-100 Reps

6)      Cross Knee Crunches:1x30-100 Reps

7)      Machine Crunches: Drop-Set to Failure

8)      Lying Crunches: 1x30-100 Reps

9)      Machine or Stick Twists: 20 Minutes

10)  Wrist Curls: 3-4 Sets

11)  Reverse Wrist Curls: 3-4 Sets

12)  Behind The Back Wrist Curls: 3-4 Sets

  • Wrist curl movements should be tri-setted