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In training to help build muscle mass, we use free weights as much as possible, because they engage the most muscle fibers to work. To intensify the training, we use various methods:
– Forced Reps (performing an additional 2/3 reps with the help of a training partner)
– Cheat Reps (activating a different muscle group to perform additional reps)
– Drop Sets (reducing the weight in the last set to perform additional reps).
This type of training should be done four times a week. The basic rule is to take breaks between sets at intervals of: Lighter exercises – 2 minutes Heaviest exercises – 2/3 minutes.
Full day workout to build muscle mass
Monday
Muscle groups:
Back + Triceps
BACK
- Wide grip pull-ups
We perform 4 series – each series with load progression (we attach the load to the belt)
-12 repetitions
-10 repetitions
-8 repetitions
-6 repetitions
- Barbell rowing with underhand grip/overhand grip
We do 4 series
– each series with load progression, in the last series we perform so-called cheat repetitions
-10 repetitions
-8 repetitions
-6 repetitions
-6 repetitions
- Dumbbell rowing in a torso drop We perform 3 series - with a constant load. In the last series we perform the so-called "drop set", i.e. we reduce the weight by 50% and perform additional repetitions
-8 repetitions
-8 repetitions
– 8 reps + 8 reps
- Pulling the lat pulldown bar down while standing on straight arms
We do 3 series
– each subsequent series with load progression, in the last series we perform a double so-called "drop set":
– we reduce the weight by 50% and perform additional repetitions,
– we reduce the weight by 30% and perform additional repetitions
-15 repetitions
-12 repetitions
– 10 reps + 10 reps + 10 reps
5. Barbell deadlift 4 sets
– each subsequent series with load progression
-10 repetitions
-8 repetitions
-6 repetitions
-6 repetitions
TRICEPS
- Dips on bars 4 sets
– each subsequent series with load progression
– maximum number of repetitions with your own body weight
-10 repetitions
-8 repetitions
-6 repetitions
- French curl to forehead lying with a curl bar, 3 sets
– each subsequent series with load progression, in the last series we perform the so-called "drop set", i.e. we reduce the weight by 50% and perform additional repetitions
-12 repetitions
-10 repetitions
– 8 reps + 8 reps
- Standing arm extension with a pulley bar, 3 sets
– each subsequent series with load progression, in the last series we perform a double so-called "drop set":
– we reduce the weight by 50% and perform additional repetitions
– we reduce the weight by 30% and perform additional repetitions
-15 repetitions
-10 repetitions
– 8 reps + 8 reps + 8 reps
Tuesday
Muscle Groups: Shoulders + Hips + Calves + Abs
BARGES
- Behind the neck barbell press 4 sets
– each subsequent series with load progression, we perform so-called forced repetitions, cheated with the help of a training partner
-12 repetitions
-10 repetitions
-8 repetitions
-6 repetitions
- Standing lateral raises of dumbbells 4 sets
– each subsequent series with load progression, in the last series we perform a double so-called "drop set":
– we reduce the weight by 50% and perform additional repetitions,
– we reduce the weight by 30% and perform additional repetitions
-15 repetitions
-12 repetitions
-10 repetitions
– 8 reps + 8 reps + 8 reps
- Bend over dumbbell raises 4 sets
– each subsequent series with load progression
-15 repetitions
-12 repetitions
-10 repetitions
-8 repetitions
- HOODS
- Barbell front shrugs 4 sets
- – each subsequent series with load progression, in the last series we perform the so-called "drop set", i.e. we reduce the weight by 50% and perform additional repetitions
-12 repetitions
-10 repetitions
-8 repetitions
– 8 reps + 8 reps
CALVES
- Standing raises 4 sets –
- from series to series we increase the load and perform as many repetitions as we are able to do, the given repetitions are only approximate
– each series of about 15–30 repetitions
- Seated raises 4 sets
– from series to series we increase the load and perform as many repetitions as we are able to do, the given repetitions are only approximate
– each series of about 15–30 repetitions
ABDOMINAL: 1. Hanging leg raises on a bar/ladder 4 sets
– we use our own body weight – each series of about 15 repetitions
- Kneeling trunk crunches with high pulley bar 4 sets
– from series to series we increase the load and perform as many repetitions as we are able to do, the given repetitions are only approximate
– each series of about 10–20 repetitions
Wednesday – FREE
Thursday
Muscle Parts:
LEGS
Quadriceps femoris muscles
- Squats with a barbell held on your back 4 sets
– each subsequent series with load progression, we perform so-called forced, cheated repetitions, with the help of a training partner
-10 repetitions
-8 repetitions
-6 repetitions
-6 repetitions
- Incline press 4 sets
– each subsequent series with load progression, in the last series we perform the so-called "drop set", i.e. we reduce the weight by 50% and perform additional repetitions
-15 repetitions
-12 repetitions
-10 repetitions
– 8 reps + 8 reps
- Seated leg extension on the machine 4 sets
– each subsequent series with load progression, we can use the help of a training partner to perform more repetitions, in the last series we perform a double so-called "drop set":
– we reduce the weight by 50% and perform additional repetitions,
– we reduce the weight by 30% and perform additional repetitions
-20 repetitions
-15 repetitions
-12 repetitions
– 10 reps + 10 reps + 10 reps
The biceps femoris muscles
- Lying calf curl on machine 4 sets
– each subsequent series with load progression, we perform so-called forced, cheated repetitions, with the help of a training partner
-12 repetitions
-10 repetitions
-8 repetitions
-6 repetitions
- Deadlift with a barbell on straight legs 4 sets
– each subsequent series with load progression, in the last series we perform the so-called "drop set", i.e. we reduce the weight by 50% and perform additional repetitions
-15 repetitions
-12 repetitions
-10 repetitions
– 8 reps + 8 reps
Friday
Muscle Parts: Chest + Biceps + Forearms
Chest
- Barbell bench press on a horizontal bench 4 sets
– each subsequent series with load progression, we can use the help of a training partner to perform more repetitions, in the last series we perform the so-called "drop set", i.e. we reduce the weight by 50% and perform additional repetitions
-12 repetitions
-10 repetitions
-8 repetitions
– 6 reps + 6 reps
- Incline dumbbell press 4 sets
– each subsequent series with load progression
-12 repetitions
-10 repetitions
-8 repetitions
-6 repetitions
- Incline flyes 4 sets
– each subsequent series with load progression, in the last series we perform the so-called "drop set", i.e. we reduce the weight by 50% and perform additional repetitions
-15 repetitions
-12 repetitions
-10 repetitions
– 10 reps + 10 reps
BICEPS
- Standing barbell forearm curls 4 sets
– each subsequent series with load progression, we can use the help of a training partner to perform more repetitions
-12 repetitions
-10 repetitions
-8 repetitions
-6 repetitions
- Forearm curls with dumbbells with wrist supination 3 sets
– each subsequent series with load progression
-12 repetitions
-10 repetitions
-8 repetitions
- Barbell forearm curls on a preacher bench 3 sets
– each subsequent series with load progression, we can use the help of a training partner to perform more repetitions, in the last series we perform a double so-called “drop set”: – we reduce the weight by 50% and perform additional repetitions,
– we reduce the weight by 30% and perform additional repetitions
-15 repetitions
-12 repetitions
– 10 reps + 10 reps + 10 reps
FOREARMS
- Overhand Wrist Curls 3 sets
– with each series we increase the load and perform as many repetitions as we can, the repetitions given are only approximate – each about 15–25 repetitions
- Wrist curls with underhand grip 3 sets
– with each series we increase the load and perform as many repetitions as we can, the repetitions given are only approximate – each about 15–25 repetitions
SATURDAY AND SUNDAY - FREE
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