MASS loading - Chest and Arms

Inc. Dumbbell Press
10 10 10 8 6
12 18 22 22 22

Pullover
10 10 10
16 18 20

Close Grip Chest Press
-superset with-
Overhead Tricep Push
10 10 10 10
22.5 22.5 22.5 20

Incline DB Curl
10 8 6 8 10
12 12 12 9 8

MASS loading - BACK

Bent Over Row
8 8 10 8 8
40 40 40 40 40

Lat Pull Downs
6 6 8 10 12
60 60 55 50 45

Cable Row
10 10 10
78 78 78

Inc. DB Curl
6 6
12 12

MASS loading DAY 3 - CHEST

Incline Chest Press
6 6 6 10 10
40 40 40 30 30

Bench Press
8 6 6 8
40 50 50 45

Decline Smith
8 10 12 8
40 50 50 60

Decline Flye
10 10 10
8 8 9

Kneeling Cable Crossover
6 6 3(F) 10 10
20 20 20 15 15

MASS loading DAY 2 - SHOULDERS

OH DB Press
6 6 8 10 12
12 12 12 14 12

Upright Rows
8 8 10 12
25 25 25 25

Hang Clean
10 5(F) 8 10
30 40 30 30

Push Press
6 8 10
30 30 30

Seated Side Lateral Raises
8 8 8
7 7 7

Lying Rear Delt Raises
8 10
7 7

MASS loading DAY 1 - LEGS

SQUAT
8 8 10 10 12
60 60 60 60 60

LEG PRESS
8 8 10 10 12
140 140 140 140 100

HACK SQUAT
8 8 8
60 60 60

Sissy Squat
2 sets of 10 reps with 20kg plate on chest

LEG EXTENSION (machine)
8 10 12
50 50 50