| Routines | ||||||
| Entry Level Mass Building | Advanced Level Mass Building | |||||
| Monday-Thursday | Monday-Thursday | |||||
| Exercise: | Sets: | Reps: | Exercise: | Sets: | Reps: | |
| Incline Sit-Ups | 2 3 | 15-20 | Incline Sit-Ups | 3 4 | 15-20 | |
| Bench Presses | 6 | 15-5 | Incline Barbell Presses | 6 | 15-5 | |
| Barbell Bent Rows | 6 | 15-5 | Parallel Bar Dips (weighted) | 4 | 12 6 | |
| Standing Barbell Presses | 5 | 12 5 | Seated Pulley Rows | 6 | 15-5 | |
| Seated Calf Raises | 5 | 15-6 | Front Lat Pulldowns | 4 | 12 6 | |
| Barbell Reverse Curls | 3 | 10 6 | Seated Machine Front Presses | 5 | 12 5 | |
| Barbell Wrist Curls | 3 | 10 15 | Barbell Upright Rows | 3 | 10 6 | |
| Tuesday-Friday | Seated Calf Raises | 6 | 15-6 | |||
| Exercise: | Sets: | Reps: | Barbell Reverse Curls | 4 | 10 5 | |
| Hanging Leg Raises | 2 3 | 10 15 | Barbell Wrist Curls | 4 | 10 15 | |
| Squats | 6 | 15-5 | Tuesday-Friday | |||
| Stiff Legged Deadlifts | 4 | 12 6 | Exercise: | Sets: | Reps: | |
| Standing Barbell Curls | 4 | 12 6 | Hanging Leg Rises | 3 4 | 10 15 | |
| Close Grip Bench Presses | 4 | 12 6 | Squats | 6 | 15-5 | |
| Standing Calf Raises | 5 | 15-6 | Angled Legg Presses | 5 | 12 5 | |
| Stiff Legged Deadlifts | 5 | 12 5 | ||||
| Lying Leg Curls | 3 | 10 6 | ||||
| Barbell Preacher Curls | 5 | 15-6 | ||||
| Close Grip Bench Presses | 5 | 15-6 | ||||
| Standing Calf Raises | 5 | 15-6 | ||||
| Training Split | ||||||
| 4 days per week | ||||||
| Monday | Tuesday | Wednsday | Thursday | Friday | Staurday | Sunday |
| Legs | Back, traps | Arms | Chest, shoulders | off | off | off |
| OR | ||||||
| 5 days per week | ||||||
| Three days on, one day off, two days on, one day off. | ||||||
| Legs | Back, traps | Arms | off | Chest, shoulders | Legs | off |
| Back, traps | Arms | Chest, shoulders | off | Legs | Back, traps | off |
| Arms | Chest, shoulders | Legs | off | Back, traps | Arms | off |
| and so on… | ||||||
| The Best Basic and Isolation Exerciese | ||
| Body Part | Basic exercises | Isolation exercises |
| Thighs-Buttocks | Squats, leg Presses | Legg Extensions, leg dductions/Abductions, Lunges |
| Hamstrings | Stiff-Legged Deadlits | Leg Curls |
| Lower Back | Deadlifts | Hyperextensions |
| Middle Back | Barbell/Dumbbell/Cable Rows, Chins, Pulldowns | Bent-Arm pullovers, Cross-Bench Pullovers, Stiff-Arm Pulldowns, cable Crunches |
| Upper Back | Barbell/Cable/Dumbbell Upright Rows | Barbell/Dumbbell/Cable Shrugs |
| Shoulders | Overhead Presses, Upright Rows | Front/Side/Bent-Over Laterals |
| Chest | Bench Presses, Inclind Presses, Decline Presses, Parallel Bar Dips | Flat/Incline/Decline Flyes, Pec Deck Flyes, Cable Crossovers |
| Biceps | Reverse-Grip Chins, Standing Barbell Curls | Barbell/Dumbbell Concentration Curls, Cable Curls, Preacher Curls |
| Triceps | Parallel Bar Dips, Close-Grip Bench Presses | Pulley Pushdowns, Barbell/Dumbbell Triceps Extensions |
| Forearms | Reverse Curls | Barbell/Dumbbell Wrist Curls/Reverse Wrist Curls |
| Calves | Jumping Squats | Standing/Seated Calf Raises, One-Legged Calf Raises, Donkey Calf Raises, Calf Presses |
| Abdominals | Sit-Ups, Leg Raises | Crunches, Side Bends |
Last Updated on 11/15/98
By Andrew Horner