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Standard Workout for Mass
Intense Home Workout with Bare Essentials
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Legs
15, 12, 10, 8 Squats
15, 12, 10, 8 Extensions
15, 12, 10, 8 Curls
15, 12, 10, 8 Calf raises
Chest & Shoulders
15, 12, 10, 8 Dumbbell bench press
15, 12, 10, 8 Incline press (wide grip, elbows high)
15, 12, 10, 8 Machine Flies
15, 12, 10 Lateral raises (at bottom position: point thumbs inward toward body)
15, 12, 10 Front raises
15, 12, 10 Rear delts/reverse flies
Back & Traps
15, 12, 10, 8 Deadlifts
15, 12, 10, 8 T-bar rows OR seated rows
15, 12, 10 Seated cable rows
15, 12, 10, 8 Lat pull-downs (keep arms in front of body; wide grip; bring below
nose)
15, 12, 10, 8 Dumbbell shrugs
Bi's & Tri's
15, 12, 10, 8 Barbell curls
15, 12, 10, 8 Preacher curls
15, 12, 10 Hammer curls
15, 12, 10, 8 Skullcrushers
15, 12, 10, 8 Tricep extensions (high cable with rope handle)
15, 12, 10, 8 Overhead dumbbell press OR Max dips for 3 sets
· This is a simple workout that anyone can do at home with the bare
necessities: a barbell and a couple dumbbells.
· The workout program consists of 2 split workouts - one day for upper
body and a second day for the legs, lower back and traps.
· The actual split can really be altered to your personal preference,
but this is an easy workout for people who want to exercise at their home and
do not want/have a lot of time. Each workout day is designed to take one hour
at most.
"Lower body" Day
Stand barbell squats OR front squats - Lift your heels by placing the edge of your heels on a small barbell weight.
Barbell calf raises - Stand on a plate with the front part of your foot to allow for a deeper contraction
Barbell deadlifts
Dumbbell lunges
Barbell shrugs
Upper body Day
Bent barbell rows
Dumbbell OR barbell curls
Military press
Push ups
Crunch and Leg raise superset OR ab roll (if you have one)
Dips OR dumbbell kickbacks
