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  • Mass Workout Weeks 1-3-5

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    Jason D Wilkins
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    Wilkins' builder plan consists of two workouts that are alternated on a weekly basis. Workout 1 focuses on upper body exercises like bench press, shoulder raises, and curls. Workout 2 targets lower body and full body exercises such as squats, lunges, and pushups. Each workout contains 4 sets of different exercises ranging from 6-10 reps to build strength and muscle mass.

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    1st Part of My Muscle Mass Building Plan

    Original Title

    Mass Workout Weeks 1-3-5.docx

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    Wilkins' builder plan consists of two workouts that are alternated on a weekly basis. Workout 1 focuses on upper body exercises like bench press, shoulder raises, and curls. Workout 2 targets lower body and full body exercises such as squats, lunges, and pushups. Each workout contains 4 sets of different exercises ranging from 6-10 reps to build strength and muscle mass.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    35 views1 page

    Mass Workout Weeks 1-3-5

    Uploaded by

    Jason D Wilkins
    Wilkins' builder plan consists of two workouts that are alternated on a weekly basis. Workout 1 focuses on upper body exercises like bench press, shoulder raises, and curls. Workout 2 targets lower body and full body exercises such as squats, lunges, and pushups. Each workout contains 4 sets of different exercises ranging from 6-10 reps to build strength and muscle mass.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
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    WILKINS BUILDER PLAN

    Weeks 1, 3, 5
    SUNDAY MONDAY Workout #1 TUESDAY WEDNESDAY THURSDAY FRIDAY Workout #2 SATURDAY

    Workout #1 EXERCISE Bench Press DB Incline Press Seated Rows Lateral DB Shoulder Raise Standing DB Shoulder Shrugs Front DB Shoulder Raise Seated DB Shoulder Press DB Kickback Concentration Curls Crunches Set #1 Set #2 Set #3 Set #4 Reps 6-8 6-8 6-8 8-10 8-10 8-10 8-10 8-10 8-10 30

    Workout #2 EXERCISE Squats Calf Raise Lunges Flat Flyes Upright Rows Military Press Wide-Grip Lat Pulldown/Or Pullups Cable Triceps Pushdown/Or Dips Scott Curls Pushups Crunches Set #1 Set #2 Set #3 Set #4 Reps 6-8 20 10 8-10 8-10 8-10 8-10 8-10 8-10 20 30

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