3 day split Workout for mass
Big thanks to B.U.F.F. Dude Timmy from the Netherlands for putting the .pdf together!
DAY 1 – Back & BicepsPull-Ups are one of the best exercises that work the entire back and that’s exactly why we are starting off this workout with them. Start in the stretched position and pull your shoulders down and back as you bend the elbows. Get a nice squeeze at the top and slowly let your body down into the start position. 4 sets, and in-between 10 – 15 reps. If you cant complete pull-ups then change the exercise to pull downs.
Under hand bent over rows – this exercise is meant to build thickness in the mid and upper back. With the under hand grip the palms will be supinated and will put more stress on the biceps throughout the motion. 4 sets. 12, 10, 8, 8 reps
Lawn mowers – this movement will focus on the Lats. Focus on the stretch in the starting position, pulling the shoulder back while bending at the elbow to get the complete contraction of the lats. 4 sets. 10 -12 reps
Back extensions – Helping focus on the lower back. Erector spinae muscles as well as the lower lat fibers. Keep the core tight while performing this exercise and as you contract and extend the lower back to pull your body to the straight position, try keeping the tempo slow and controlled. 4 sets. 12 reps.
Incline bench curls – the starting position will be focusing on the stretch and your biceps will have to work harder to contract through the motion due to the angle of the joints. Try to bend only in the elbow joint and keep the shoulders in the neutral position while you complete this motion. 3 sets. 12 reps.
Preacher bench curls – Helping totally isolate the biceps by making it nearly impossible to use the shoulders to help with the movement. This exercise puts a massive amount of stress on the biceps and will build those guns. Bring the bar low to feel the stretch in the biceps and contract those guns to bring the bar up, get a nice squeeze and slowly let the bar back down. Also, keep the hips back while completing the motion so you cant get any help with the hips or legs. 3 sets. 10 reps.
Hammer rope curls – working on not only the biceps but also the extensors of the forearms, this exercise is a great mass builder for those guns. Start in the stretched position and drag the hands right along the body by flexing the biceps and bending the elbows. Cables are a great way to keep constant tension throughout the full range of motion. 3 sets. 10 reps.
DAY 2 – Chest & TricepsCable iron crosses – This exercise is starting off the workout helping pre-exhaust the chest. Standing upright in line with the cables you adduct the arms to the front of the body squeezing the chest together. This is a isolation exercise so make sure to keep your arms straight and only using the shoulder joint as the lever to perform the movement. 3 sets, 15 reps
Bench press – now that the chest is pre-exhausted, move on to the most well known and best exercise for the chest. This is a major compound movement and will help build the overall chest development. Pyramid up in weight as you decrease the repetitions in this exercise. 4 sets, 15, 12, 10, 8, 8 reps
Incline dumbbell fly w/ close press – Pairing up a isolation exercise (fly) with a compound close grip press. This superset will blast those upper fibers of the chest and will help build those fully developed pecs. Start with the fly, only bending from the shoulder joint and bring the dumbbells all the way together until they touch and immediately go into the close press, squeezing the chest throughout the motion. 4 sets, 10 reps (each)
Single arm dumbbell press – This unilateral exercise will not only help with any asymmetrical problems in the chest but will also utilize the core because of the added stabilization needed throughout the motion. Bring the dumbbell slightly inward squeezing at the top position for added stress in the inner fibers. 4 sets, 10 reps.