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Old 06-22-2012, 02:39 PM
fqqs fqqs is offline
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Join Date: Feb 2012
Posts: 9
Default My Off-Season Mass routine

Monday

Incline Dumbbell
3-4 sets, 6-8 reps
Incline Flyes
3-4 sets, 10-12 reps
Weighted Dips
3-4 sets, 6-8 reps
Cable Crossovers
3-4 sets, 10-12 reps

Tuesday

Deadlifts
3 sets, 6 reps
Wide grip pullups
3-4 sets, max reps
Low Cable Rows
3-4 sets, 10-12 reps
Lat Pulldowns
3-4 sets, 10-12 reps
EZ curls
3-4 sets, 8 reps
Hammer curls
3-4 sets, 8 reps

Thursday

Squats
4 sets, 6-8 reps
Leg extensions
4 sets with a "static hold" at the end of each set, 10 reps
Leg curls
3 sets, 8-10 reps
Standing Calf Raises
4 sets, 10-12 reps
Donkey Calf Raises
4 sets, 12-15 reps
Walking Dumbbell Lunges
3 lengths of corridor

Friday

Overhead Press
3-4 sets, 6-8 reps
Side/rear laterals
3-4 sets, 10 reps per set done in superset style
Shrugs
3-4 sets, 6-8 reps
Close grip press
3-4 sets 6-8 reps
Lying EZ extensions
3-4 sets 8 reps


Is it solid?

Last edited by fqqs; 06-25-2012 at 06:36 PM.
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