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THE PROSOURCE MASS-BUILDING WORKOUT



Posted in: Articles by ProSource, Training Articles, Featured Content
By Michael Berg, N.S.C.A.-C.P.T | Sep 20, 2010



THE PROSOURCE image Take advantage of the colder weather to hunker down in the gym and pack on pounds of new muscle.

The beaches are closed, the pools are covered, and a chill is in the air. While many lament the end of summer, for dyed-in-the-wool bodybuilders, autumn doesn't signal an end, but an opportunity.

Think about it: No longer do you have to stay in prime ab-flashing condition. You can put on a little extra weight, taking in quality calories and mass-gaining supplements that will help fuel a full-bore iron onslaught in the gym. Now that you can hide under long sleeves and a jacket, it's time to take advantage and start packing on muscle.

This three-month program is built for just that. It leans on basic exercises, ones that allow you to push and pull a lot of poundage, pushing up your strength levels and forcing your muscles to keep pace with new contractile tissue. For variety, we've also provided two training split options - you can pick one and use it for 12 weeks, or switch off between the two at various intervals of the program.

Along with this regimen, consider our Ultra Quick-Build Stack, With NytroWhey Ultra Elite, SynthaTrex Extreme and AndroTest, you'll have some powerful allies in your quest for size.





Training Split Option 1: 
Option 2:
DAY
  BODYPARTS TRAINED   
BODYPARTS TRAINED

Chest and Triceps   
Legs
2   
Back, Biceps and Forearms Chest and Shoulders
3
Legs and Abs Rest
4
Rest 
Back, Traps and Abs
5
Rest 
Triceps, Biceps and Forearms
6
Shoulders and Traps Rest
7
Repeat from Day 1 Repeat from Day 1


            
       
  THE WORKOUTS

BODYPART   
EXERCISE SETS REPS
Chest 
Incline Bench Press
Flat-Bench Dumbbell Press
Decline Dumbbell Flye
Parallel-Bar Dip      

4
4


12, 10, 8, 8
10, 10, 8, 6
10, 8, 6
10, 8, 6
Triceps Close-Grip Bench Press
Incline French Press
Cable Pressdown   

4
4
3
12, 10, 8, 8
10, 10, 8, 6
10, 8, 6
Back
Bent-Barbell Row 
T-Bar Row
Wide-Grip Pulldown
Seated Cable Row   
Back Extension 

4
4
3
3
3
12, 10, 8, 8
10, 10, 8, 6
10, 8, 6
10, 8, 6
20, 20, 20
Biceps Standing Barbell Curl
EZ-Bar Preacher Curl
Seated Dumbbell Hammer Curl   

4
4
3
12, 10, 8, 8
10, 10, 8, 6
10, 8, 6
Forearms 
Barbell Wrist Curl
Reverse Dumbbell Wrist Curl

3
3
15, 12, 10
15, 12, 10
Legs

Barbell Squat
Leg Press
Romanian Deadlift
Leg Extension
Lying Leg Curl
Walking Dumbbell Lunge
 
4
4
4
3
3
3
 12, 10, 8, 8
 10, 10, 8, 6
 10, 10, 8, 6
 10, 8, 6
 10, 8, 6
 10, 10, 10
Abs 
Reverse Crunch       
Decline Crunch

4
4
20, 20, 20, 20
20, 20, 20, 20
Shoulders 
Seated Barbell Press
EZ-Bar Upright Row
Standing Dumbbell Lateral Raise
Bent-Over Dumbbell Lateral Raise 

4
4
3
3
 12, 10, 8, 8
 10, 10, 8, 6
  10, 8, 6
  10, 8, 6
Traps
Barbell Shrug
Reverse Incline Bench Dumbbell Shrug
    
4
3
15, 12, 10, 10
15, 12, 10



     
      * The last two sets of any exercise should be done with a heavy enough weight to elicit failure at or near the listed rep goal.





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Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.





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