Training plan muscle mass build-up

Explanation

  • Bench press: 5 sets of repetitions 10, 10, 8, 8, 6 Pause 1:30 min
  • 5 sets
  • Repeats 10, 10, 8, 8, 6
  • Break 1:30 min
  • Flying: 5 sets of repetitions 12, 12, 10, 10, 8 Pause 1:30 min
  • 5 sets
  • Repeats 12, 12, 10, 10, 8
  • Break 1:30 min
  • Triceps pressing: 4 sets of repetitions 15, 12, 10, 8 pause 1:30 min
  • 4 sets
  • Repetitions 15, 12, 10, 8
  • Break 1:30 min
  • Neck pressing: 5 sets of repetitions 12, 12, 10, 10, 8 pause 1:30 min
  • 5 sets
  • Repeats 12, 12, 10, 10, 8
  • Break 1:30 min
  • Side lift: 4 sets of repetitions 12, 10, 9, 8 pause 1:30 min
  • 4 sets
  • Repetitions 12, 10, 9, 8
  • Break 1:30 min
  • Highlight: 4 sets of repetitions 12, 10, 9, 8 Pause 1:30 min
  • 4 sets
  • Repetitions 12, 10, 9, 8
  • Break 1:30 min
  • 5 sets
  • Repeats 10, 10, 8, 8, 6
  • Break 1:30 min
  • 5 sets
  • Repeats 12, 12, 10, 10, 8
  • Break 1:30 min
  • 4 sets
  • Repetitions 15, 12, 10, 8
  • Break 1:30 min
  • 5 sets
  • Repeats 12, 12, 10, 10, 8
  • Break 1:30 min
  • 4 sets
  • Repetitions 12, 10, 9, 8
  • Break 1:30 min
  • 4 sets
  • Repetitions 12, 10, 9, 8
  • Break 1:30 min
  • Cross lift: 5 sets of repetitions 10, 10, 8, 8, 8 Break 1:30 min
  • 5 sets
  • Repeats 10, 10, 8, 8
  • Break 1:30 min
  • Latissimus move narrow: 4 sets of repetitions 10, 10, 8, 8 Break 1:30 min
  • 4 sets
  • Repeats 10, 10, 8, 8
  • Break 1:30 min
  • Latissimus broad: 4 sets of repetitions 10,10, 8, 8 pause 1:30 min
  • 4 sets
  • Repetitions 10.10, 8, 8
  • Break 1:30 min
  • Back isolator: 4 sets of repetitions 8, 8, 6, 6 break 1:30 min
  • 4 sets
  • Repeats 8, 8, 6, 6
  • Break 1:30 min
  • Biceps Curl: 4 sets of repetitions 10, 10, 8, 8 Pause 1:30 min
  • 4 sets
  • Repeats 10, 10, 8, 8
  • Break 1:30 min
  • Hammer Curl: 4 sets of repetitions 10, 10, 8, 8 Break 1:30 min
  • 4 sets
  • Repeats 10, 10, 8, 8
  • Break 1:30 min
  • 5 sets
  • Repeats 10, 10, 8, 8
  • Break 1:30 min
  • 4 sets
  • Repeats 10, 10, 8, 8
  • Break 1:30 min
  • 4 sets
  • Repetitions 10.10, 8, 8
  • Break 1:30 min
  • 4 sets
  • Repeats 8, 8, 6, 6
  • Break 1:30 min
  • 4 sets
  • Repeats 10, 10, 8, 8
  • Break 1:30 min
  • 4 sets
  • Repeats 10, 10, 8, 8
  • Break 1:30 min
  • Squats: 5 sets repetitions 12, 11, 10, 9, 8 Break 2:00 min
  • 5 sets
  • Repetitions 12, 11, 10, 9, 8
  • Break 2:00 min
  • Calf lifter: 5 sets repetitions 15, 15, 12, 12, 10 break 1:30 min
  • 5 sets
  • Repeats 15, 15, 12, 12, 10
  • Break 1:30 min
  • Leg curl: 5 sets of repetitions 12, 11, 10, 9, 8 break 1:30 min
  • 5 sets
  • Repetitions 12, 11, 10, 9, 8
  • Break 1:30 min
  • Abdominal crunch: 5 sets of repetitions 20, 20, 20, 20, 20 pause 30 sec
  • 5 sets
  • Repetitions 20, 20, 20, 20
  • Pause 30 sec
  • Reverse Crunch: 5 sets of repetitions 20, 20, 20, 20, 20 pause 30 sec
  • 5 sets
  • Repetitions 20, 20, 20, 20
  • Pause 30 sec
  • 5 sets
  • Repetitions 12, 11, 10, 9, 8
  • Break 2:00 min
  • 5 sets
  • Repeats 15, 15, 12, 12, 10
  • Break 1:30 min
  • 5 sets
  • Repetitions 12, 11, 10, 9, 8
  • Break 1:30 min
  • 5 sets
  • Repetitions 20, 20, 20, 20
  • Pause 30 sec
  • 5 sets
  • Repetitions 20, 20, 20, 20
  • Pause 30 sec

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