Weight Lifting Routines: Mass Building Routine

Workout Routines

THE TRUTH ABOUT BUILDING MUSCLE:
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This weight lifting routines post will reveal another great mass gaining routine. This routine is probably best suited for the men out there who are seeking to gain serious muscle mass, to fill out the body with broader shoulders, bigger arms and a nice sized chest. If these workout routines don’t fit your style of weightlifting, I apologize. However, there are several other great free weightlifting routines found in earlier posts, just click on the labels to find them.

FREE WEIGHTLIFTING ROUTINES: Gaining Mass

QUADS:
Leg Press: 4 x 6,8,8,10
Single-Leg Press: 4 x 10
Leg Extension: 4 x 10

TRICEPS:
Weighted Bench Dip: 4 x 6,8,8,10
Close-Grip Bench Press: 3 x 10
Lying Triceps Extension: 3 x 10

BACK:
Barbell Row: 4 x 6,8,10,10
Wide-Grip Lat Pulldowns: 4 x 10
Deadlift: 4 x 10

TRAPS:
Dumbbell Shrugs: 4 x 6,8,8,10
Behind-the-Back Barbell Shrug: 4 x 10
Upright Rows: 3 x 10

CHEST:
Barbell Bench Press: 4 x 6,8,8,10
Incline Dumbbell Press: 4 x 10
Decline Dumbbell Flye: 4 x 10

SHOULDERS:
Barbell Overhead Press: 4 x 6,8,8,10
Dumbbell Rear-Delt Raise: 4 x 10
Dumbbell Lateral Raise: 4 x 10

CALVES:
Standing Calf Raise: 4 x 6,8,8,10
Seated Calf Raise: 4 x 10

HAMSTRINGS:
Romanian Deadlift: 4 x 6,8,8,10
Standing Leg Curl: 4 x 10
Lying Leg Curl: 4 x 10

BICEPS:
Standing Barbell Curls: 4 x 6,8,8,10
Alternating Dumbbell Curl: 3 x 10
Hammer Curls: 3 x 10

As you can see, there isn’t more than 3 exercises per body part and that’s because there isn’t any need to include more. If you put your best effort in these exercises, your muscles should be completely worked by the end. It’s not the quantity, it’s the quality of the exercises and the effort you put into them. So make sure for all these workout routines that you do the given repetitions with the most weight possible without sacrificing form.

These weight lifting routines are very well built for muscle mass gain. The reps for the big compound exercises like the leg press or the weighted dips show that. The best way to gain mass is to start of heavy so the muscle tears. By tearing the muscle, you’re forcing the muscle to heal and build to get stronger. Then by increasing the reps, you’ll be building the endurance to help heal quicker. These free weightlifting routines will get you great results so create some solid workout routines with them.

I’ve already revealed all of these exercises in earlier weight lifting routines posts but if you need a refresher on what these exercises are or how to perform them, then visit the link at the end of this paragraph. Just navigate to the appropriate muscle group and look for the exercise. Especially with hard working exercises found in these workout routines it’s important to know what you are doing, so make sure you have the right techniques down. GO HERE

If you have any questions or comments about any free weightlifting routines topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path. Otherwise, you can find more helpful weightlifting tips and rules from the links on the sidebar. The link below will help you obtain more weight lifting routines to gain muscle mass.

THE TRUTH ABOUT MUSCLE BUILDING

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