- How To Train For Mass
- “Expose your weak points, that motivates you then, and then you move the bar higher, and it’s exciting to do that”
- Protein Daily
- Tofu (70 grams)
18 march 2024
back & biceps
| ez bar bicep curl | 40 lbs x 3 sets x 5 reps 40 lbs x 1 set x 4 reps 40 lbs x 1 set x 3 reps 30 lbs x 2 sets x 5 reps 30 lbs x 3 sets x 4 reps |
| concentration curl dumbell | 10 lbs x 3 sets x 4 reps 10 lbs x 3 sets x 3 reps |
| bicep curl | 30 lbs x 2 sets x 3 reps |
| dual pulley row | 35 lb x 5 sets x 5 reps 50 lb x 3 sets x 1 rep |
| lat pulldown | 40 lbs x 1 set x 5 reps 55 lbs x 5 sets x 5 reps 70 lbs x 1 set x 5 reps |
19 march 2024
legs & shoulders
| seated leg press | 70 lbs x 6 sets x 5 reps |
| leg extension | 60 lbs x 6 sets x 5 reps |
| seated leg curl | 60 lbs x 6 sets x 5 reps |
| shoulder press | 50 lbs x 2 sets x 5 reps 50 lbs x 1 set x 4 reps 40 lbs x 3 sets x 5 reps |
| rear deltoid | 40 lbs x 6 sets x 5 reps |
| arnold press dumbell | 15 lbs x 6 sets x 5 reps |
20 march 2024
chest & triceps
| triceps extension | 40 lbs x 6 sets x 5 reps 30 lbs x 4 sets x 5 reps |
| chest press | 55 lbs x 2 sets x 5 reps 45 lbs x 1 set x 5 reps 40 lbs x 1 set x 5 reps 35 lbs x 1 set x 5 reps 30 lbs x 1 set x 5 reps 25 lbs x 1 set x 5 reps 20 lbs x 1 set x 5 reps |
| triceps press | 60 lbs x 4 set x 5 reps 50 lbs x 4 sets x 5 reps |
| ab crunch | 0 lbs x 10 sets x 5 reps |
| torso rotation | 25 lbs x 5 sets each side x 5 reps |
| pectoral fly | 55 lbs x 5 sets x 5 reps 40 lbs x 3 sets x 5 reps |
22 march 2024
back & biceps
| biceps curl | 30 lbs x 3 sets x 5 reps 30 lbs x 3 sets x 3 reps |
| dual pulley row cables | 35 lbs x 5 sets x 5 reps 42.5 lbs x 3 sets x 3 reps |
| lat pulldown | 55 lbs x 2 sets x 5 reps 70 lbs x 3 sets x 5 reps |
| ez bar bicep curl | 40 lbs x 1 set x 3 reps 30 lbs x 4 sets x 3 reps 20 lbs x 4 sets x 3 reps |
| concentration curl dumbell | 10 lbs x 6 sets x 3 reps (right hand) 5 lbs x 6 sets x 3 reps (left hand) |
| ab crunch | 0 lbs x 2 sets x 15 reps 0 lbs x 2 sets x 10 reps |
| torso rotation | 70 lbs x 4 sets x 10 reps |
23 march 2024
legs & shoulders
| leg extension | 70 lbs x 4 sets x 5 reps 60 lbs x 2 sets x 5 reps |
| leg curl | 60 lbs x 1 set x 5 reps 70 lbs x 5 sets x 5 reps |
| leg press | 80 lbs x 3 sets x 5 reps 90 lbs x 3 sets x 5 reps 100 lbs x 2 sets x 5 reps |
| calf extension | 70 lbs x 5 sets x 5 reps |
| rear deltoid | 50 lbs x 6 sets x 5 reps |
| shoulder press | 60 lbs x 3 sets x 5 reps 50 lbs x 1 sets x 3 reps 40 lbs x 3 sets x 3 reps |
| arnold press dumbell | 15 lbs x 5 sets x 5 reps 10 lbs x 5 sets x 5 reps |
24 march 2024
chest & triceps
| chest press | 65 lbs x 3 sets x 5 reps 60 lbs x 1 set x 3 reps 55 lbs x 1 set x 4 reps 50 lbs x 1 set x 3 reps 45 lbs x 1 set x 3 reps 40 lbs x 1 set x 3 reps |
| triceps extension | 50 lbs x 4 sets x 5 reps 40 lbs x 3 sets x 5 reps 30 lbs x 3 sets x 5 reps |
| pectoral fly | 55 lbs x 7 sets x 5 reps |
| triceps press | 60 lbs x 5 sets x 5 reps |
| ab crunch | 10 lbs x 5 sets x 10 reps |
| torso rotation | 50 lbs x 5 set x 5 reps |
26 march 2024
back & biceps
| biceps curl | 50 lbs x 2 sets x 5 reps 40 lbs x 2 sets x 5 reps 30 lbs x 2 sets x 5 reps |
| ez bar bicep curl | 40 lbs x 1 set x 5 reps 40 lbs x 1 set x 3 reps 30 lbs x 4 sets x 4 reps |
| concentration curl dumbell | 12.5 lbs x 3 sets x 3 reps (right hand) 10 lbs x 3 sets x 3 reps (right hand) 10 lbs x 3 sets x 3 reps (left hand) 7.5 lbs x 3 sets x 3 reps (left hand) |
| lat pulldown | 70 lbs x 1 set x 5 reps 85 lbs x 4 sets x 5 reps |
| dual pulley row | 42.5 lbs x 5 sets x 5 reps |
| torso rotation | 85 lbs x 5 sets x 5 reps |
| ab crunch | 30 lbs x 3 sets x 10 reps 30 lbs x 2 sets x 5 reps |
28 march 2024
legs & shoulders
| leg press | 100 lbs x 5 sets x 5 reps |
| leg extension | 75 lbs x 5 sets x 5 reps |
| seated leg curl | 80 lbs x 5 sets x 5 reps |
| calf extension | 100 lbs x 5 sets x 5 reps |
| rear deltoid | 60 lbs x 5 sets x 5 reps |
| shoulder press | 55 lbs x 1 set x 5 reps 55 lbs x 1 set x 4 reps 50 lbs x 1 set x 2 reps cascaded down 5 lbs |
| arnold press dumbell | 15 lbs x 5 sets x 5 reps |
| torso rotation | 85 lbs x 5 sets x 5 reps |
| ab crunch | 50 lbs x 5 sets x 5 reps |
30 march 2024
chest & triceps
| chest press | 70 lbs x 3 sets x 5 reps 65 lbs x 1 set x 3 reps 60 lbs x 1 set x 3 reps 55 lbs x 1 set x 3 reps 50 lbs x 1 set x 3 reps 45 lbs x 1 set x 3 reps 40 lbs x 1 set x 3 reps |
| triceps press | 80 lbs x 5 sets x 5 reps |
| pectoral fly | 60 lbs x 7 sets x 5 reps |
| triceps extension | 60 lbs x 7 sets x 5 reps |
31 march 2024
back & biceps
| biceps curl | 50 lbs x 2 sets x 5 reps 40 lbs x 2 sets x 5 reps 30 lbs x 2 sets x 5 reps |
| ez bar bicep curl | 30 lbs x 5 sets x 5 reps |
| concentration curl dumbell | 12.5 lbs x 2 sets x 5 reps (right hand) 10 lbs x 1 set x 5 reps (right hand) 10 lbs x 3 sets x 5 reps (left hand) |
| dual pulley row | 50 lbs x 5 sets x 5 reps |
| lat pulldown | 85 lbs x 2 sets x 5 reps 70 lbs x 3 sets x 5 reps |
| torso rotation | 70 lbs x 5 sets x 5 reps |
| ab crunch | 10 lbs x 2 sets x 10 reps |
1 april 2024
legs & shoulders
| leg press | 85 lbs x 5 sets x 5 reps |
| shoulder press | 50 lbs x 1 set x 5 reps 45 lbs x 1 set x 5 reps 40 lbs x 1 set x 5 reps 35 lbs x 1 set x 5 reps 30 lbs x 1 set x 5 reps 25 lbs x 1 set x 5 reps 20 lbs x 1 set x 5 reps |
| seated leg curl | 60 lbs x 5 sets x 5 reps |
| calf extensions | 85 lbs x 5 sets x 5 reps |
| arnold press dumbell | 20 lbs x 3 sets x 5 reps 15 lbs x 3 sets x 5 reps |
| leg extension | 60 lbs x 5 sets x 5 reps |
6 april 2024
chest & triceps
| chest press | 50 lbs x 5 sets x 5 reps |
| triceps press new | 60 lbs x 5 sets x 5 reps |
| pectoral fly | 50 lbs x 5 sets x 5 reps |
| triceps extension | 40 lbs x 5 sets x 5 reps |
7 april 2024
sunday
| torso rotation | 70 lbs x 5 sets x 5 reps |
| ab crunch | 10 lbs x 1 set x 30 reps |
| dual pulley pulldown | 50 lbs x 3 sets x 5 reps 42.5 lbs x 2 sets x 5 reps |
| dual pulley row | 50 lbs x 5 sets x 5 reps |
| ez bar bicep curl | 30 lbs x 5 sets x 5 reps |
| concentration curl dumbell | 10 lbs x 3 sets x 5 reps |
| bicep curl dumbell | 40 lbs x 2 sets x 5 reps 30 lbs x 3 sets x 5 reps |
8 april 2024
monday
| leg press | 90 lbs x 5 sets x 5 reps |
| leg extension | 60 lbs x 5 sets x 5 reps |
| seated leg curl | 65 lbs x 5 sets x 5 reps |
| shoulder press | 50 lbs x 1 set x 5 reps 45 lbs x 1 set x 5 reps 40 lbs x 1 set x 5 reps 35 lbs x 1 set x 5 reps 30 lbs x 1 set x 5 reps 25 lbs x 1 set x 5 reps 20 lbs x 1 set x 5 reps |
| rear deltoid | 55 lbs x 5 sets x 5 reps |
| calf extension | 90 lbs x 5 sets x 5 reps |
| arnold press dumbell | 15 lbs x 5 sets x 5 reps |
11 april 2024
thursday
| pectoral fly | 55 lbs x 5 sets x 5 reps |
| chest press | 55 lbs x 5 sets x 5 reps |
| triceps extension | 50 lbs x 5 sets x 5 reps |
| triceps press | 65 lbs x 5 sets x 5 reps |
| torso rotation | 80 lbs x 5 sets x 5 reps |
| ab crunch | 50 lbs x 5 sets x each set to failure |
12 april 2024
friday
| bicep curl | 50 lbs x 5 sets x 5 reps |
| single lat pulldown | 100 lbs x 5 sets x 5 reps |
| ab crunch | 50 lbs x 5 sets x each set to failure |
| ez bar bicep curl | 30 lbs x 5 sets x 5 reps |
| dual pulley row | 60 lbs x 4 sets x 5 reps |
14 april 2024
sunday
| leg press | 115 lbs x 4 sets x 5 reps |
| calf extension | 130 lbs x 4 sets x 5 reps |
| shoulder press | 60 lbs x 2 sets x 5 reps 55 lbs x 1 set x 3 reps |
| rear deltoid | 70 lbs x 2 sets x 5 reps 60 lbs x 2 sets x 5 reps |
| seated leg curl | 80 lbs x 4 sets x 5 reps |
| leg extension | 80 lbs x 4 sets x 5 reps |
21 april 2024
sunday
| pectoral fly (knob = 1) | 75 lbs x 4 sets x 5 reps |
| chest press (knob = 1) | 75 lbs x 2 sets x 5 reps 75 lbs x 1 set x 3 reps 65 lbs x 1 set x 3 reps |
| triceps press new (handle = inward) | 70 lbs x 1 set x 5 reps 90 lbs x 4 sets x 5 reps |
| triceps extension | 65 lbs x 4 sets x 4 reps |
| torso rotation | 100 lbs x 3 sets x 4 reps |
| ab crunch | 80 lbs x 4 sets x 5 reps |
2 may 2024
thursday
| bicep curl (old) | 65 lbs x 3 sets x 5 reps 65 lbs x 1 set x 3 reps |
| ab crunches | 50 lbs x 5 sets x each set to failure |
| ez bar bicep curl | 40 lbs x 3 sets x 3 reps |
| lat pulldown (single) | 100 lbs x 3 sets x 4 reps |
| row machine | 85 lbs x 3 sets x 4 reps |
5 may 2024
sunday
| leg press | 130 lbs x 3 sets x 4 reps |
| calf extension | 150 lbs x 3 sets x 4 reps |
| shoulder press | 65 lbs x 3 sets x 4 reps |
| rear deltoid | 75 lbs x 3 sets x 4 reps |
| seated leg curl | 100 lbs x 3 sets x 4 reps |
| leg extension | 100 lbs x 4 sets x 4 reps |
13 may 2024
monday
| pectoral fly (knob = 1) | 75 lbs x 4 sets x 5 reps |
| chest press (knob = 1) | 75 lbs x 2 sets x 5 reps 75 lbs x 1 set x 3 reps 65 lbs x 1 set x 3 reps |
| triceps press new (handle = inward) | 70 lbs x 1 set x 5 reps 90 lbs x 4 sets x 5 reps |
| triceps extension | 65 lbs x 4 sets x 4 reps |
| torso rotation | 100 lbs x 3 sets x 4 reps |
| ab crunch | 80 lbs x 4 sets x 5 reps |
29 may 2024
wednesday
| bicep curl (old) | 65 lbs x 3 sets x 5 reps 65 lbs x 1 set x 3 reps |
| ab crunches | 50 lbs x 5 sets x each set to failure |
| ez bar bicep curl | 40 lbs x 3 sets x 3 reps |
| lat pulldown (single) | 100 lbs x 3 sets x 4 reps |
| row machine | 85 lbs x 3 sets x 4 reps |
30 may 2024
thursday
| leg press | 130 lbs x 3 sets x 4 reps |
| calf extension | 150 lbs x 3 sets x 4 reps |
| shoulder press | 65 lbs x 3 sets x 4 reps |
| rear deltoid | 75 lbs x 3 sets x 4 reps |
| seated leg curl | 100 lbs x 3 sets x 4 reps |
| leg extension | 100 lbs x 4 sets x 4 reps |
20 june 2024
thursday
| pectoral fly (knob = 2) | 75 lbs x 4 sets x 4 reps |
| chest press (knob = 1) | 75 lbs x 3 sets x 4 reps 65 lbs x 1 set x 4 reps |
| triceps press new (handle = inward) | 90 lbs x 4 sets x 5 reps |
| triceps extension | 65 lbs x 4 sets x 4 reps |