WORKOUTS || P.O.M.M. PACK ON MUSCLE MASS – GAIN 20LBS OF MUSCLE MASS IN 6 WEEKS

Screen shot 2013-03-20 at 1.18.23 PM

Follow this program to pack on the MASS:

Monday: Chest & Biceps
-Flat bench
Warm up with what ever you can do easily for 10-15 reps
Put on as much as you can do for 3 reps, do that for 3 sets, every week increase the weight by 5 pounds, if you fail drop back to the previous weeks weight and do that 3 by 3.

-Incline Bench
Same thing as flat bench.

-Flys
Either cable or dumbbells, switch from incline to flat every other week.
3 sets of 10 reps.

-Decline dumbell Press
3 sets of 6

-Preacher Curls
3 sets of 10

-Easy Bar Curls
3 sets of 10

-Seated incline dumbbell curls
3 sets of 10-15

Tuesday: Back & Triceps
Warm up with pull ups 2 sets of 10-15

-Lat Pull downs
4 sets of 10

-Cable rows
4 sets of 10

-Cranks
3 sets of 12 each arm, increase the weight every week if you can

-Dumbbell back flys
3 sets of 15

-Cable Rope Pushdowns
4 Sets of 10

-Dumbbell Kickbacks
4 sets of 8 each arm

-Reverse grip Cable Pushdowns
4 sets of 15

Wednesday: Shoulders & Traps
Warm up, swing weight around and stretch

-Military press
3 sets of 3 the most you can do increase 5 pounds every week

-Kai Raises
4 sets of 10-12

-Arnolds
3 sets of 10

-Shoulder flys
3 sets of 10-15

Thursday: Legs
Warm up and stretch

-Squats: ASS TO THE GROUND
Warm up with 2 light weight sets of 10-15
3 sets of 3 as much as you can do increase 10 pounds every week

-Leg press
3 sets of 10

-Dumbbell lunges
3 sets of 10 on each leg

-Leg Extensions
3 sets of 10-12

-Leg Curls
3 sets of 10-12

-Cool down light jog

Friday: Biceps & Triceps

-Close Grip Bench Press
3 sets of 3

-Skull Crushers
3 sets of 10-12

-Tricep Extensions
4 sets of 10-12

-Dumbbell Curls
3 sets of 10

-Straight Bar Curls
3 sets of 10

*Try to do weight that you struggle with but can usually get for the amount or reps. Slow motions no momentum, and squeeze the muscle you are working while in motion. Change up the work outs every week but keep the workouts the same for the 3by3 and increase by 5 pounds every week, if fail don’t increase until you get it, only increase the next week if you we able to do the weight the previous week. Eat a lot, but healthy. Take protein weight gainer if you really want. Do this for 6 weeks.

 Article Credit: Anthony Quags

Advertisements

One thought on “WORKOUTS || P.O.M.M. PACK ON MUSCLE MASS – GAIN 20LBS OF MUSCLE MASS IN 6 WEEKS

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s