Sample week 1 of 6 Day Bodybuilding Mass Development

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6 Day Bodybuilding Mass Development
Sample Client
Week 1

This is a "medium" week to help your body adapt to a new program without excessive soreness.

Rest 60 seconds between each set unless it is a designated superset exercise. If so, rest only as long as it takes to get to the next exercise. You may take up to 2 minutes between the harder work sets of the more involved multi-joint exercises such as the Squat, Bench etc.

If an exercise is preceeded by the letters SS(A) or SS(B) this means to superset the exercise with another exercise(s) that has the same designation. Click on these letter designations to find out more about supersetting!

This week perform each repetition for all exercises with a 2-0-2-0 tempo. This is 2 seconds down, no pause, 2 seconds up, no pause, and repeat.

You can change the exercises or weight by clicking on the exercise you wish to change

During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program. Lower the weight if you can't complete all of the sets and reps of a particular exercise. You do not want to do any negative repetitions this week. However, you should increase the weight of an exercise if you can complete all of the sets and reps with relative ease!

Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

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1

Sunday - Workout 1
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Theraband Internal\External Warmup Rotation (AD)	12 reps, 8 reps
3	Bench Press	10@50 lbs, 15@55 lbs, 15@55 lbs, 15@45 lbs
4	SS(A) Dumbbell Incline Bench Press (45 Degree)	20@15 lbs, 15@20 lbs
5	SS(A) Cable Crossover	20@15 lbs, 15@20 lbs, 10@15 lbs
6	SS(B) Cable One Arm Lateral Raise	20@10 lbs, 15@15 lbs
7	SS(B) Cable One Arm Rear Lateral Raise	20@10 lbs, 15@10 lbs
8	Cable Overhead Triceps Extension	20@30 lbs, 15@35 lbs, 10@30 lbs
9	Dumbbell 1 Arm Overhead Triceps Ext. Neutral Grip	20@10 lbs, 15@10 lbs
10	SS(D) Reverse Crunches	10 reps, 10 reps
11	SS(D) Theraball Weighted Crunches	15@10 lbs, 10@5 lbs

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2

Monday - Workout 2
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Squat	10@25 lbs, 15@25 lbs, 15@25 lbs, 15@20 lbs
3	Barbell Step Up	20@20 lbs, 15@20 lbs, 10@20 lbs
4	SS(B) Leg Extension	20@30 lbs, 15@35 lbs
5	SS(B) Lying Leg Curl	20@25 lbs, 15@25 lbs
6	Stretch Deadlifts	20@30 lbs, 15@35 lbs

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3

Tuesday - Workout 3
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Standing Toe Press	10@35 lbs, 15@40 lbs, 15@40 lbs
3	Seated Toe Press	20@20 lbs, 15@20 lbs
4	Cable Wide Grip Row (Low Pulley)	20@35 lbs, 15@40 lbs, 10@35 lbs
5	Dumbbell One Arm Row (elbow close)	20@20 lbs, 15@20 lbs, 10@20 lbs
6	Barbell EZ Preacher Curl	20@20 lbs, 15@20 lbs, 10@20 lbs
7	Dumbbell Biceps Curl	20@10 lbs, 15@15 lbs, 10@10 lbs
8	Barbell Standing Forearm Flexion	20@15 lbs, 15@15 lbs
9	SS(D) Hanging Bent Knee Leg Raises	8 reps, 8 reps
10	SS(D) Plate Twists	15@5 lbs, 10@5 lbs
11	SS(D) Cable Crunches	15@15 lbs, 10@15 lbs

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4

Wednesday - Workout 4
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Dumbbell Bench Press	10@20 lbs, 15@25 lbs, 15@25 lbs
3	Cable Crossover	20@15 lbs, 15@20 lbs
4	Dumbbell Military Press	10@15 lbs, 15@15 lbs, 15@15 lbs
5	SS(C) Dumbbell Lateral Raise	20@10 lbs, 15@10 lbs
6	SS(C) Dumbbell Rear Lateral Raise	20@10 lbs, 15@10 lbs
7	Dumbbell Side-Lying External Rotation	15@5 lbs, 10@5 lbs
8	Barbell Lying Triceps Extension	20@20 lbs, 15@25 lbs, 10@20 lbs
9	Cable Triceps Pushdown	20@30 lbs, 15@35 lbs
10	Feet Elevated Crunches	65 reps, 65 reps

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5

Thursday - Workout 5
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Barbell One Leg Squat	20@20 lbs, 15@20 lbs
3	Dumbbell Step Up	20@10 lbs, 15@10 lbs
4	Lying Leg Curl	20@25 lbs, 15@25 lbs
5	Machine Neck Flex/Ext	15@10 lbs, 10@10 lbs
6	Standing Toe Press	20@35 lbs, 15@40 lbs, 10@35 lbs
7	SS(D) Reverse Crunches	10 reps, 10 reps
8	SS(D) Alternate Heel Touchers	23 reps, 23 reps

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6

Friday - Workout 6
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Cable Wide Grip Row (Low Pulley)	10@35 lbs, 15@40 lbs, 15@40 lbs
3	SS(A) Dumbbell One Arm Row (elbow close)	20@20 lbs, 15@20 lbs, 10@20 lbs
4	SS(A) Lat Pulldown Close Grip Front	20@30 lbs, 15@35 lbs
5	Dumbbell Shrug	10@20 lbs, 15@25 lbs, 15@25 lbs
6	SS(D) Cable Curl Downs	20@10 lbs, 15@10 lbs
7	SS(D) Barbell Reverse Curl	20@15 lbs, 15@15 lbs
8	Barbell Standing Forearm Flexion	20@15 lbs, 15@15 lbs
9	Hanging Bent Knee Leg Raises	7 reps, 7 reps
10	Feet Elevated Crunches	65 reps, 65 reps