10 Weeks Muscle Mass Workout Routine

If you’re looking for a program that will help you stimulate growth and increase muscle mass, and all that in just 10 weeks, then you’ve found it!

It’s a 4 day split routine and you need to work on each muscle group once a week, with complex exercises.

Another important factor is proper nutrition. You need to eat a lot and you need to eat quality food. Over the 10 weeks, in which you’ll be using this program, you need to gradually increase the weight you’ll be lifting in order to stimulate maximum growth.

 

Monday: Triceps and chest

Triceps

  • Over head dumbells triceps extension – 3 sets x 8 reps
  • Extension – 4 sets x 10 reps, 8, 8, 6 (with more weight)
  • Triceps Dips – 3 sets x 10 reps

Chest

  • Pullover – 2 sets x 10-12 reps
  • Cable Flys – 3 sets x 8, 8, 6 reps
  • Bench press – 4 x 10, 8, 8, 6 reps
  • Dumbell Flys – 3 sets x 8 reps
  • Incline bench press – 3 sets x 8, 8, 6

 

Tuesday: Biceps and back

Biceps

  • Barbell curls – 3 sets x 8, 8, 6 reps
  • Dumbell Curls – 3 sets x 8 reps
  • Preacher Curls –3 sets x 8, 8, 6 reps
  • Hammer Curls – 4 sets x 6 reps

Back

  • Chin ups – 3 sets x 8 reps
  • Deadlift – 4 sets x 8 reps
  • Bent Rows – 3 sets x 8 reps
  • One arm row dumbbell – 3 sets x 8 reps
  • Lat Pulldowns –3 sets x 10, 8, 8, 6 reps

 

Wednesday: Rest day

 

Thursday: Forearms and shoulders

Forearms

  • Wrist curl – 4 sets x 10 reps
  • Reverse barbell curl – 4 sets x 10 reps

Shoulders

  • Overhead Dumbell press – 3 sets x 10, 8, 8 reps
  • Upright rows – 4 sets x 8, 8, 6, 6 reps
  • Back press – 4 sets x 8 reps
  • Lateral raises – 4 sets x 8, 8, 6, 6 reps
  • Alternate front arm raises – 3 sets x 8 reps

 

Friday: Legs

  • Leg curl – 4 sets x 8, 8, 6, 6 reps
  • Leg press – 3 sets x 10, 8, 6 reps
  • Front squats – 3 sets x 8 reps
  • Squats – 4 sets x 10, 10, 8, 8 reps
  • Leg extension – 4 sets x 10 reps

 

Saturday and Sunday: rest days