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Miscellaneous Mass Building Routines Big Sweat Guide To Muscling Up By Lee Labrada Source: Flex (Feb.

'90) Monday-Thursday 1. Hanging Leg Raises 2. Squats or Leg Press 3. Leg Curl 4. Deadlift 5. Seated Pulley Row 6. Front Lat Pulldown 7. Shrugs 8. Barbell Curl 9. Wrist Curl (Back) 10. Seated Calf Raise 3x15-20 6x6-15 4x8-10 4x6-10 5x6-10 5x6-10 4x10-15 5x6-10 5x10-15 5x10-15

Tuesday-Friday 1. Crunches 3x20-30 2. Incline Press 5x6-10 3. Decline Press or Dips 5x8-10 4. Seated Machine Front Press 5x6-10 5. Upright Row 4x8-10 6. Incline Cable Tricep Extension 5x6-10 7. Reverse Curl 4x8-10 8. Standing Calf Raise 5x10-15 Mass Building By Brian Buchanan Source: Flex (Jan. '90) Monday-Thursday 1. Incline Sit-Ups 2. Squats 3. Stiff-Legged Deadlifts 4. Bent-Over Row 5. Shrugs 6. Barbell Curl 7. Barbell Wrist Curl 8. Seated Calf Raise 3x15-20 6x15-5 4x12-6 5x12-5 4x15-8 5x12-5 4x15-8 5x15-6

Tuesday-Friday 1. Hanging Leg Raises 3x15-20 2. Bench Press 5x12-5 3. Incline Press 4x10-5 4. Seated Press Behind Neck 5x12-5 5. Incline Tricep Extensions 5x12-5 6. Reverse Curl 5x12-5 7. Standing Calf Raise 5x15-8 Mass Building Routines By Joe Weider

Source: Joe Weider's Ultimate Bodybuilding Book Entry-Level Mass-Building Routine Monday-Thursday 1. Incline Sit-Ups 2. Bench Press 3. Bent-Over Rows 4. Standing Barbell Press 5. Seated Calf Raise 6. Barbell Reverse Curl 7. Barbell Wrist Curl Tuesday-Friday 1. Hanging Leg Raises 2. Squats 3. Stiff-Legged Deadlifts 4. Barbell Curls 5. Close-Grip Bench Press 6. Standing Calf Raise 2-3x15-20 6x15-5 6x15-5 5x12-5 5x15-6 3x10-6 3x10-15 2-3x10-15 6x15-5 4x12-6 4x12-6 4x12-6 5x15-6

Advanced Level Mass-Building Routine Monday-Thursday 1. Incline Sit-Ups 3-4x15-20 2. Incline Press 6x15-5 3. Parallel Bar Dips 4x12-6 4. Seated Pulley Rows 6x15-5 5. Front Lat Pulldowns 4x12-6 6. Seated Machine Front Press 5x12-5 7. Upright Rows 5x10-6 8. Seated Calf Raise 6x15-6 9. Barbell Reverse Curl 4x10-5 10. Barbell Wrist Curl 4x10-15 Tuesday-Friday 1. Hanging Leg Raises 3-4x10-15 2. Squats 6x15-5 3. Angled Leg Presses 5x12-5 4. Stiff-Legged Deadlifts 5x12-5 5. Lying Leg Curls 3x10-6 6. Barbell Preacher Curls 5x15-6 7. Close-Grip Bench Presses 5x15-6 8. Standing Calf Raises 5x15-6

Mass Workout By Rich Gaspari Source: Muscle & Fitness

Level 1 Monday-Thursday 1. Incline Sit-Ups 2. Incline Press 3. Bench Press 4. Leg Press 5. Leg Curl 6. Stiff-Legged Deadlifts 7. Reverse Curl 8. Wrist Curl 9. Standing Toe Raise Tuesday-Friday 1. Hanging Leg Raise 2. Power Cleans 3. Seated Pulley Rows 4. Lat Pulldowns 5. Upright Rows 6. Military Press 7. Barbell Curl 8. Lying Tricep Extensions 9. Seated Calf Raise Level 2 Monday-Thursday 1. Hanging Leg Raises 2. Crunches 3. Incline Press 4. Parallel Bar Dips 5. Press Behind Neck 6. Bent Laterals 7. Upright Row 8. Tricep Dips 9. DB Curls 10. Reverse Curls 11. Wrist Curls 12. Donkey Calf Raises Tuesday-Friday 1. Incline Sit-Ups 2. Squats 3. Stiff-Legged Deadlifts 4. Shrugs 5. Bent-Over Rows 6. Lat Pulldowns 7. Deadlifts 8. Seated Calf Raises 3x10-15 2x20-30 5x10,8,6,6,6 4x10,8,6,6 4x10,8,6,6 3x10,8,8 4x10,8,6,6 4x10,8,6,6 4x10,8,6,6 4x10,8,6,6 4x12,10,8,8 5x15-20 3x15-20 6x12,10,8,6,6,6 4x10,8,6,6 4x12,10,8,8 5x12,10,8,6,6 4x10,8,6,6 4x10,8,6,6 5x15,12,10,8,8 3x15-20 5x12,10,8,6,6 4x10,8,6,6 6x15,12,10,8,6,6 4x10,8,6,6 3x10,8,6 3x10,8,6 3x15,12,10 4x12,10,8,8 3x10-15 4x10,8,6,6 5x12,10,8,6,6 3x10,8,6 3x10,8,6 4x8,6,4,4 4x10,8,6,6 4x10,8,6,6 4x12,10,8,8

Dorian Yates Mass Building Routine Part A:

Chest Bench Press Incline Press Back Front Pulldown Bent-Over Rows Deadlifts Shoulders Press Behind Neck Lateral Raises Part B: Legs Squats Leg Press Leg Curls Calves Calf Raise Biceps Barbell Curl Incline DB Curl Triceps Pushdowns Lying Triceps Extensions Schedule: Day 1. Part A 2. Rest 3. Part B 4. Rest 5. Repeat

3x6-8 3x6-8 3x6-8 3x6-8 2x8-10 2x6-8 3x6-8

4x8-10 3x10-12 3x10-12 3x10-12 3x6-8 2x6-8 3x8-10 3x6-8

(Do 2-3 warm up sets per bodypart)