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    Training Routin 16

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    nicefield1
    This training routine is for an intermediate level lifter with a goal of gaining mass. It follows a 2 days on, 1 day off cycle. The routine includes exercises that target the shoulders, back, arms, chest, and legs. For each muscle group, there are 3-4 exercises listed with set and repetition ranges provided.

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    Attribution Non-Commercial (BY-NC)
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    Training Routin 16

    Uploaded by

    nicefield1
    28 views3 pages
    This training routine is for an intermediate level lifter with a goal of gaining mass. It follows a 2 days on, 1 day off cycle. The routine includes exercises that target the shoulders, back, arms, chest, and legs. For each muscle group, there are 3-4 exercises listed with set and repetition ranges provided.

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    © Attribution Non-Commercial (BY-NC)

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    This training routine is for an intermediate level lifter with a goal of gaining mass. It follows a 2 days on, 1 day off cycle. The routine includes exercises that target the shoulders, back, arms, chest, and legs. For each muscle group, there are 3-4 exercises listed with set and repetition ranges provided.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    28 views3 pages

    Training Routin 16

    Uploaded by

    nicefield1
    This training routine is for an intermediate level lifter with a goal of gaining mass. It follows a 2 days on, 1 day off cycle. The routine includes exercises that target the shoulders, back, arms, chest, and legs. For each muscle group, there are 3-4 exercises listed with set and repetition ranges provided.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    training routine #16

    CYCLE: 2 days on, 1 day oII


    LEVEL: Intermediate
    GOAL: Gain Mass
    Shoulders

    Barbell Presses
    3 sets x 6-10
    Dumbbell Presses
    3 sets x 8-10
    Dumbbell Side Laterals
    3 sets x 10
    Dumbbell Rear Laterals
    2 sets x 12
    Back

    DeadliIts
    3 sets x 6-10
    Barbell Rows
    3 sets x 8-10
    Pullups (Wide Grip)
    2 sets to Iailure
    Pullups (Underhand Close Grip)
    2 sets to Iailure
    Arms

    Superset oI Biceps/Triceps
    Standing Barbell Curls
    4 sets x 10-12
    superset with
    Skull Crushers
    4 sets x 10-12
    Hammer Curls
    4 sets x 10
    superset with
    Overhead Tricep Dumbbell Press
    4 sets x 10
    Wrist Curls
    3 sets x 20
    Reverse Wrist Curls
    3 sets x 20
    Chest

    Flat Bench Press
    3 sets x 6-10
    Dumbbell Incline Press
    3 sets x 8-10
    Dumbbell Flyes
    3 sets x 12
    Legs

    Squats
    4 sets x 6-10
    Leg Press
    3 sets x 10-12
    Leg Extensions
    3 sets x 12
    Seated Leg Curls
    3 sets x 12
    Lying Leg Curls
    3 sets x 12

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