8 weeks of rapid mass gaining

Month 1

Monday –

Muscles Focused – Chest, Triceps

Chest

1- Incline Dumbbell Press – 5 Sets – 12 Reps

2- Incline Dumbbell Fly – 4 Sets – 12 Reps

3- Flat Bench Press ‘Superset’ Pushup – 5 Sets – 12 Reps

4- Cable Fly ‘Superset’ Cable Press – 7 Sets – 12 Reps

5- Dips Pushup  – 3 Sets – 15 Reps

Triceps

1- Rope Triceps Cable Push down superset Bench Dip – 4 Sets – 15 Reps

2- Overhead Dumbbell Triceps Extension – 4 Sets – 15 Reps

 

Tuesday –

Muscles Focused – Back, Biceps

Back

1- Dumbbell Row – 4 Sets – 12 Reps – Each Hand – Without Rest

2- Overhand Lat Pulldown– 5 Sets – 12 Reps

3- Underhand close-grip Lat Pulldown– 5 Sets – 12 Reps

4- Underhand Barbell Row – 3 Sets – 15 Reps

5- Deadlift – 4 Sets – 12 Reps

Biceps

1- One arm dumbbell preacher curl – 8 Sets – 10 Reps

2- Close-Grip Ez bar curl – 4 Sets – 15 Reps

3- Standing wide barbell curl – 4 Sets – 12 Reps

4- Reverse barbell curl – 7 Sets – 10 Reps

 

Wednesday –

Muscles Focused – Arms, Abs

Arms

Superset 1 –

Skullcrusher + Ez Bar curl – 3 Sets – 15 Reps

Superset 2 –

Rope Triceps Push-down + Rope Hammer Curl(Rep Per Round)

Superset 3 –

Reverse-Grip triceps push-down + Cable Biceps Curl(Rep Per Round)

*Rep Per Round – The Reps according to the weight you choose, for example : you choose 25 pounds in CABLE BICEPS CURL, you should do 25 Reps.

Abs

1- Cable Crunches – 4 Sets – 30 Reps

2- Machine Leg Raises – 5 Sets – 15 Reps

3- Cross Crunches – 5 Sets – 12 Reps

 

Thursday –

Rest Day

 

Friday –

Muscles Focused – Legs, Cardio

Legs

Triset 1 –

Close-Squats + Central-Squats + Wide-Squats – 3 Sets – 15 Reps

1- Back Squats – 4 Sets – 15 Reps

2- Front Squats – 4 Sets – 12 Reps

3- Leg Extension -2 Sets – 30 Reps Ascending Reps(2,4,6,8,10) For Each Leg

4- Dumbbell Lunges – 4 Sets – 10 Reps

Cardio – 25-30 Minutes

 

Saturday –

Muscles Focused – Shoulders

1. DB Shoulder Press

2 sets – 15 reps

2 sets – 10 reps

1 set x 10 alternating

*finish with partials

2. Lateral Raise Static Holds

3 Sets – 5,4,3,2,1 Reps

*finish with partials to failure

3. Cambered Bar Front Raise

4 Sets – 10-15 Reps

 

Sunday –

Rest Day

 

 

Month 2

Monday –

Muscles Focused – Chest

1- Incline Dumbbell Press

2- Incline Dumbbell Fly

3- Flat Dumbbell Press

Superset – Cable Fly + Incline Push-Up

 

 

Tuesday –

Muscles Focused – Back, Cardio

1- Overhand Lat Pulldown– 4 Sets – 12 Reps

2- Two Arms Close-Grip Pull-Down – 4 Sets – 10 Reps

3- Underhand Close-Grip Cable Row – 3 Sets – 12 Reps

4- Overhand Wide-Grip Cable Row – 4 Sets – 10 Reps

5- Overhand Barbell Row – 3 Sets – 12 Reps

6- Deadlift – 4 Sets – 12 Reps

7- Cardio – 20-25 Mins

 

Wednesday –

Rest Day

 

Thursday –

Muscles Focused – Legs, Cardio

Legs

Triset 1 –

Close-Squats + Central-Squats + Wide-Squats – 3 Sets – 15 Reps

1- Back Squats – 4 Sets – 15 Reps

2- Front Squats – 4 Sets – 12 Reps

3- Leg Extension -2 Sets – 30 Reps Ascending Reps(2,4,6,8,10) For Each Leg

4- Dumbbell Lunges – 4 Sets – 10 Reps

Cardio – 25-30 Minutes

 

Friday –

Muscles Focused – Arms, Shoulders

Arms

1- 5 Exercises together in one set –

(4 sets – 10 Reps)

2- Alternating Shoulder Dumbbell Press – 1 Set – 10 Reps

 

Saturday –

Rest Day

 

Sunday –

Rest Day