101 Mass Workout Routines E-Book

Muscle Trainer

• Herausgeber: Muscle Trainer
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2017

Beschreibung

Many gym-goers want to get a beautiful body but do not know how to do. They do not know how it functions and the type of training. Sometimes they encounter a personal trainer too superficial, and other times they are at the mercy of misconceptions.
Form their own culture, to buy ebook on fitness, begin to understand the mechanisms behind the muscle growth, will allow you to get close to success and to those who are your targets.
In this ebook you will find 101 Mass Workout Routines .
PLEASE NOTE:
The training programs provided are for informational and educational purposes only. They do not constitute medical advice and are not a substitute for the opinion of a doctor, physiotherapist, or other qualified healthcare professional. In the absence of medical conditions, it is recommended to consult a certified personal trainer.
Before starting any training program or making lifestyle changes, it is strongly advised to consult your doctor, especially in the presence of medical conditions, previous injuries, or special circumstances (e.g., pregnancy).
The user assumes full responsibility for the use of the training plans and any advice contained within. The author is not liable for any injuries, damages, or adverse effects resulting from the self-application of the proposed programs.
Results may vary based on individual factors such as age, health status, consistency, nutrition, and genetics. No results are guaranteed.

Leseprobe

Muscle Trainer

101 Mass Workout Routines

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Table of contents

Note

Introduction

THE 101 MASS CARDS

Conclusion

Note

#DISCLAIMER

# The author doesn't take any responsibility from any problem stems from reading this ebook. This ebook has informational purposes only. The information in this ebook require a review and evaluation of a doctor and a personal trainer.

This is a version of a ebook translated so if there will be errors, the author doesn't take responsability. The reader know this fact.

Introduction

This ebook is for strong people in spirit, for those who want to go further and give better themselves in the gym and in life.

In this ebook there are a lot of important exercise to develop fast the MASS.

Going to the gym without a plan will not allow you to get what you want. Those who get a large mass, slimming or acquire a huge force are those who do not surrender, those who struggle for their dreams.

Form their own culture, to buy ebook on fitness, begin to understand the mechanisms behind the muscle growth, will allow you to get close to success and to those who are your targets.

In this ebook you will find 101 Mass Building Program for the gym

THE 101 MASS CARDS

-Card Ranked # 1

MONDAY'

Training of chest and biceps.

Chest:

Chest press 3 sets of 15. Retrieve a minute.

Dip Machine 3 sets of 15. Retrieve a minute.

Crosses to the cables 3 sets of 15. Retrieve a minute.

biceps:

Curl cable 3x15 . Retrieving a minute.

Arm carl machine 3x15. Retrieving a minute.

curl to the cables above the head 3 x 15 minute recovery.

WEDNESDAY'

of Shoulders and Legs workout.

Shoulders :

Shoulder press 3x15. Retrieving a minute.

Side risers ropes or 3x15 machine. Retrieving a minute.

legs:

Leg Extension 3x15. Retrieving a minute.

3x15 press. Retrieving a minute.

Leg Curl 3x15. Retrieving a minute.

Calf standing 3x20. Retrieving a minute.

FRIDAY'

Dorsal and triceps workout.

backbone:

Lat Machine 3x15 wide grip. Retrieving a minute.

Pulley down tight grip 3x15. Retrieving a minute.

Lat Machine tight grip 3x15. Retrieving a minute.

Triceps:

Triceps cables (rail) wide grip 3x15. Retrieving a minute.

Triceps cables with ropes tight grip 3x15. Retrieving a minute.

- CARD Ranked # 2

MONDAY'

Training of chest and biceps.

Chest:

Chest press 3 sets of 10. Retrieve a minute.

Dip Machine 3 sets of 10. Retrieve a minute.

Butterfly machine 3 sets of 10. Retrieve a minute.

biceps:

Curl cable 3x10 . Retrieving a minute.

Arm carl machine 3x10. Retrieving a minute.

curl to the cables above the head 3 x 10. Retrieving a minute.

WEDNESDAY'

of Shoulders and Legs workout.

Shoulders :

Shoulder press 3x10. Retrieving a minute.

Side risers ropes or 3x10 machine. Retrieving a minute.

legs:

Leg Extension 3x10. Retrieving a minute.

3x10 press. Retrieving a minute.

Leg Curl 3x10. Retrieving a minute.

Calf sitting 3x10. Retrieving a minute.

FRIDAY'

Dorsal and triceps workout.

backbone:

Lat Machine 3x10 wide grip. Retrieving a minute.

Pulley down tight grip 3x10. Retrieving a minute.

Lat Machine tight grip 3x10. Retrieving a minute.

Triceps:

Triceps cables (rail) wide grip 3x10. Retrieving a minute.

Triceps cables with ropes tight grip 3x10. Retrieving a minute.

- CARD Ranked # 3

MONDAY'

Training of chest and biceps.

Chest:

Chest press 4 sets of 6. Retrieving a minute.

Dip Machine 4 sets of 6. Retrieving a minute.

Crosses to the cables 3 sets of 10. Retrieve a minute.

biceps:

Curl cable 4x6 . Retrieving a minute.

Arm carl machine 4x6. Retrieving a minute.

curl to the cables above the head 3 x 8. Recovering a minute.

WEDNESDAY'

of Shoulders and Legs workout.

Shoulders :

Shoulder press 4x6. Retrieving a minute.

Side risers ropes or 3x10 machine. Retrieving a minute.

legs:

4x8 leg press. Retrieving a minute.

Leg Extension 3x8. Retrieving a minute.

Leg Curl 3x8. Retrieving a minute.

Calf sitting 3x8. Retrieving a minute.

FRIDAY'

Dorsal and triceps workout.

backbone:

Lat Machine wide grip 4x6. Retrieving a minute.

Pulley down tight grip 3x6. Retrieving a minute.

Lat Machine tight grip 3x8. Retrieving a minute.

Triceps:

Triceps cables (rail) wide grip 3x8. Retrieving a minute.

Triceps cables with ropes tight grip 3x8. Retrieving a minute.

-Card Ranked # 4

MONDAY'

Training of chest and biceps.

Chest:

Chest press wide grip 3 sets of 8. Recovering a minute.

Chest press narrow grip 3 sets of 8. Recovering a minute.

Crosses to the cables 3 sets of 12. Retrieve a minute.

biceps:

Arm carl stripping machine 3 series 6 + 6 + 6. Retrieving a minute and a half.

Curl cables 3x 6 + 6 + 6 stripping. Retrieving a minute and a half.

WEDNESDAY'

of Shoulders and Legs workout.

Shoulders :

Shoulder press stripping 3x6 + 6 + 6. Retrieving a minute and a half.

Side risers ropes or 3x8 car. Retrieving a minute.

legs:

press machine 3x6 + 6 + 6 stripping. Retrieving a minute and a half.

Leg Extension 3x12. Retrieving a minute.

Leg Curl 3x12. Retrieving a minute.

Calf sitting 3x12. Retrieving a minute.

FRIDAY'

Dorsal and triceps workout.

backbone:

Lat Machine wide grip 3x10 superset with close grip pulldowns. Retrieving a minute and a half.

Pulley down tight grip 3x10. Retrieving a minute.

Triceps:

Triceps cables (rail) wide grip 4x6. Retrieving a minute.

Triceps cables with ropes tight grip 4x6. Retrieving a minute.

- CARD Ranked # 5

MONDAY'

Workout Chest and Triceps.

Chest:

Chest press 3 stripping series 6 + 6 + 6. (It starts with a high weight to make 6 and then go down the weight on the next and even the next to complete the last 6). Retrieving a minute and a half.

Dip Machine 3 sets of 8. Recovering a minute.

Crosses to the cables 3 sets of 12. Retrieve a minute.

Triceps:

Triceps cables large reverse grip 3x12. Retrieving a minute.

Triceps cables with ropes tight grip 3x12. Retrieving a minute.

WEDNESDAY'

of Shoulders and Legs workout.

Shoulders :

Shoulder press 4x8. Retrieving a minute.

Side risers ropes or 3x6 car + 6 + 6 stripping. Retrieving a minute and a half.

legs:

Press in super series with the leg extension. 4x8. Four series of press and four leg extensions. Basically it runs an 8 repetitions and immediately restless series of press you switch to leg extensions where you will make other 8 ripetizioni. Rest a minute and a half.

Leg Curl 3x10. Retrieving a minute.

Calf sitting 3x10. Retrieving a minute.

FRIDAY'

Training and Biceps Lat.

backbone:

Lat Machine large stripping socket 3x6 + 6 + 6. Retrieving a minute and a half.

Pulley down wide grip 3x15. Retrieving a minute.

biceps:

Pulldowns narrow grip handle biceps stripping 3 from 6 + 6 + 6 series. Retrieving a minute and a half.

Curl the 3x10 cable. Retrieving a minute.

Arm carl machine 3x10. Retrieving a minute.

-Card Ranked # 6

MONDAY'

Workout Chest and Triceps.

Chest:

Chest press wide grip 3 sets of 12. Retrieve a minute.

Chest press narrow grip 4 sets of 6 plus a final repetition with 5 seconds of rest. Retrieving a minute.

Crosses to the cables 3 sets of 12. Retrieve a minute.

Triceps:

Triceps cables large reverse grip 3x12. Retrieving a minute.

Triceps cables with ropes tight grip 3x12. Retrieving a minute.

WEDNESDAY'

of Shoulders and Legs workout.

Shoulders:

Shoulder press 3x12. Retrieving a minute.

Raise the front 3x10 cables. Retrieving a minute.

legs:

4x6 leg press. Retrieving a minute.

Leg Extension 3x6. Retrieving a minute.

Leg Curl 3x6. Retrieving a minute.

Calf sitting 3x8. Retrieving a minute.

FRIDAY'

Training and Biceps Lat.

backbone:

Lat Machine jack large pyramid 4 sets 15-10-7-4 reps. Retrieving a minute.

Pulley down tight grip 4 sets 15-10-7-4 reps. Retrieving a minute.

biceps:

Pulldowns narrow grip handle biceps 3 sets of 10. Retrieve a minute.

Curl the 3x12 cable. Retrieving a minute.

Arm carl machine 3x12. Retrieving a minute.

- CARD Ranked # 7

MONDAY'

Workout Chest and Triceps.

Chest:

Pyramid Chest press 4 to 10-8-6-4 repetitions (the load goes up). Retrieving a minute.

Dip Machine 3 sets of 10. Retrieve a minute.

Butterfly machine 3 sets of 10. Retrieve a minute.

Triceps:

Triceps cables (rail) wide grip 3x10. Retrieving a minute.

3x10 triceps to reverse grip cable. Retrieving a minute.

WEDNESDAY'

of Shoulders and Legs workout.

Shoulders:

Shoulder press pyramid 4 10-8-6-4 repetitions (the load goes up). Retrieving a minute.

Raise the front 3x12 cables. Retrieving a minute.

legs:

Leg Extension stripping 3x6 + 6 + 6. Retrieving a minute and a half.

3x12 leg press. Retrieving a minute.

Leg Curl stripping 3x6 + 6 + 6. Retrieving a minute and a half.

Calf standing 1xmax repetitions.

FRIDAY'

Training and B [...]