MUSCLES MASS WORKOUT PROGRAM

------------------------------.........................................
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\
diet:
2am= 500 cal, protein bar, juice

(2 tacos)

2am-8am=WORK
8am= 500 cal, water

(chicken sandwich)

10am= 500 cal, protein shake, chocolate milk

(pb&j sandwich or pizza)

12pm= 500 cal, water

hinese food)

(turkey and cheese sandwich or c

2pm= 500 cal, juice

(mac & cheese or steak & rice)

4pm= 500 cal, protein shake, multi vit, vit c

(caesar salad & pasta)

5pm-1am=SLEEP
TOTAL CALORIES: 3000 cal(w/ 150+ protein daily)
////////////////////////////////////////////////////
............................................
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
'''''''''''''''''''''''''''''''''''''''''''''
*begin workout immediately after work.
*stretch & warm up before & after every workout.
*add 5 pounds every workout.
*explode up 1 second, controlled on the way down 2-3 seconds.
*1 min rest between reps, 2 min rest between exercises.
*workout should be less than one hour.
*end with one set to failure of pushups right before hot shower.
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
------------------------------------------------BASIC 3 MONTH ROUTINE & MAINTENANCE(Fall)
------------------------------------------------tues & sat:
squats
5x5
overhead press 3x5
deadlift
1x5
bentover rows 3x5
bench
5x5
pullups
3xF
------------------------------------------------;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
INTERMEDIATE 3 MONTH ROUTINE(Winter)
------------------------------------------------

mon: REST
tuesday:
squats
overhead press
power cleans
pullups

5x5
3x5
5x5
3xF

wed: REST
thu: REST
fri:
squats
deadlift
bench press
bentover rows

5x5
3x5
5x5
3x5

sat: REST
sun: REST
----------------------------------------------------;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
ADVANCED 3 MONTH ROUTINE(Spring)
---------------------------------------*Alternate workout A & B every workout day.*
rest days=
workout days=

Monday,
Tuesday,

Wednesday,
Thursday,

Workout A:

(Heavy and controlled)

Squats
4x6
Power Cleans
4x6
Bench
4x6
Bentover Rows 5x5
Overhead Press 3x5
Reverse Curls 3x5
(3xF pushups before shower)

Workout B:

(light and explosive)

Squat
2x10
Power Cleans
2x10
Bench
2x10
Deadlift
5x5
Barbell Shrugs 3x5
Calf Raises
3x5
(3xF pullups before shower)
-----------------------------------------,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

Friday,
Saturday.

Sunday.

after 3 months of advanced routine...

------------------------------------PROFESSIONAL 3 MONTH ROUTINE(Summer)
------------------------------------mon: back=
pullups
deadlift
bentover rows
seated rows
back lat pulldowns

3xF
3x8
3x8
3x8
3x8

tues: rest
wed: chest, biceps, forearms, and abs=
bench press
3x8
barbell pullovers
3x8
reverse barbell curls
3x8
barbell wrist curls
3x8
hanging leg raises
3xF
thu: quads, hamstrings, and calfs=
squats
3x8
barbell lunges
3x8
barbell calf raises
3x8
leg extensions
3x8
leg curls
3x8
fri: rest
sat: delts, traps, triceps, and abs=
overhead press
3x8
barbell shrugs
3x8
upright barbell row
3x8
barbell tricep extensions
3x8
crunches
3xF
sun: rest
--------------------------------------------------------------------------------------------------------------------\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\
///////////////////////////////////////////////////////////////////////
2ND YEAR TRAINING PROGRAM
--------------------------6 MONTH BULKING ROUTINEtues & sat:
squats
5x5
overhead press 3x5
deadlift
3x5
bentover rows 3x5
bench
5x5
pullups
3xF
____________________________________________\/\/\/\/\/

-6 MONTH EXPLOSIVE CUTTING ROUTINEtues, thu, & sat every other week:
burpees
pullups
crunches
1 mile run

3xF
3xF
3xF

and on sat:
squat
5x5
overhead press 3x8
deadlift
2x10
bench
4x6
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\
//////////////////////////////////////////////////////////////////////////
Equipment to buy around April - May 2013
(buy in order from www.dumbbellbuddy.com)
1. Troy USA Sports Standard Olympic Weight Plates Grey - 255LB Set Plus 45lb Ol
ympic Bar (300lb)
$368.00 (buy around december 2012)
2. Body-Solid PowerLift Flat / Incline / Decline Bench
$345.00 (buy around febuary 2013)
3. Powertec Power Rack System(w/ lat tower)
$899.00 (buy at the end of april 2013)
...or...
POWERLINE POWER RACK $379.00 & Plate-Load Lat Attachment $248.00 = $627
total.
4. Troy Multi-Exercise Bar
$58.00 (buy around may - june 2013)
5. Troy Heavy Duty Single Cable Handle
$47.00 (buy around may - june 2013)
6. Tricep Rope
$35.00 (buy around may - june 2013)
7. Olympic Dumbbell Handles, 1 Pair
$99.95
================================================================================
===== GRAND TOTAL = $1851.95 ======================================
then 3 months later...
8. Hexagon Dumbbells 10lb to 40lb Set
ember-october 2013)

$429

(buy around sept

9. Troy 50 Lb. Hexagon Solid Dumbbells Pair

mber 2013)

$225

(buy around dece

10. Troy 65 Lb. Hexagon Solid Dumbbells Pair

uary 2013)

$288

(buy around febr

11. Troy 80 Lb. Hexagon Solid Dumbbells Pair

l 2013)

$352

(buy around apri

$1859

(buy around may

...or...
Hexagon Dumbbells 5lb to 75lb Set with Rack
2013)

---------------------------------------------------------------------------------------------------------------------------------------------------------

OR JUST BUY:
1. BodyCraft F430 Power Cage without options (Base Cage Only)

$799.00

2. Extra Bar Hooks

$49.95

3. Lat / Row Attachment

$400.00

4. 200lb. Weight Stack Upgrade Kit

$500.00