4 Day Mass Building Workout Plan

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A new workout program popularly known as 4 Day Mass Building Workout Plan by Lee Hayward. The workout plan is basically weekly four days workout plan.

This workout basically helps to build mass and simultaneously helps you to lose extra body fat.

 4 Day Mass Building Workout Plan : Workout schedule

  • Monday – Chest
  • Tuesday – Back
  • Wednesday – Rest Day
  • Thursday – Legs
  • Friday – Shoulders & Arms
  • Saturday – Rest Day
  • Sunday – Rest Day
  • Repeat

4 Day Mass Building Workout Plan : Chest Workout

  1. Bench Press 5 sets of 5 reps
  2. Push Ups*
  3. Incline Dumbbell Flys 3 sets of 10-12 reps
  4. Push Ups*
  5. Pec Deck Flys 3 sets of 10-12 reps
  6. Push Ups*
  7. Reverse Pec Deck Flys 3 sets of 10-12 reps
  8. Push Ups*

*In between each chest exercise do a set of push ups. The reason for this is because you’ll be able to get more total push ups done over the course of your chest workout if you space them out like this compared to if you did all your sets together.

4 Day Mass Building Workout Plan : Back Workout

  1. Dead lifts 5 sets of 5 reps
  2. Pull Ups*
  3. Pull Overs 3 sets of 10-12 reps
  4. Pull Ups*
  5. Seated Cable Row 3 sets of 10-12 reps
  6. Pull Ups*
  7. Face Pulls 3 sets of 10-12 reps
  8. Pull Ups*

*In between each back exercise do a set of pull ups. The reason for this is because you’ll be able to get more total pull ups done over the course of your back workout if you space them out like this compared to if you did all your sets together.

4 Day Mass Building Workout Plan : Legs Workout

  1. Barbell Squats 5 sets of 5 reps
  2. Leg Extensions 3 sets of 10-12 reps
  3. Leg Curls 3 sets of 10-12 reps
  4. Leg Press 3 sets of 10-12 reps
  5. Leg Press Calf Raise 3 sets of 10-12 reps
  6. Standing Calf Raise 3 sets of 10-12 reps

4 Day Mass Building Workout Plan : Shoulder and Arm Workout

  1. Bradford Press – 3 sets of 20 reps
  2. Seated Dumbbell Shoulder Press – 3 sets of 8-10 reps
  3. Dumbbell Side Lateral Raises – 3 sets of 10-12 reps
  4. Standing Bicep Barbell Curls – 3 sets of 8-10 reps
  5. Incline Bench Dumbbell Curls – 3 sets of 10-12 reps
  6. Tricep Cable Push Downs – 3 sets of 8-10 reps
  7. Overhead Tricep Dumbbell Extension – 3 sets of 10-12 reps
  8. Dumbbell Shrugs – 3 sets of 15+ reps

On following these workouts in proper manner you can feel the change on your muscles within a week for sure.

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