Mass Full Body Workout

This program works for heavy muscle gaining. 
It targets every muscle groups.

For sustain this program, you should take heavy calories.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Pectorals(Chest),
Triceps,
Upper Abdominals

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Cable Crossover

Incline Fly Press (Dumbbell)

Close Grip Bench Press (Smith Machine)

Overhead Extension (Dumbbell)

Tricep Pushdown (Cable)

Cable Crunch

Pectorals (Chest), Triceps

Latissimus Dorsi(Back),
Trapezius, 
Forearms

Wide Grip Pull-Up

Lat Pulldown

T-Bar Row

Straight Arm Pulldown

Chest Supported Row (Dumbbell)

Shrug (Barbell)

Face Pull

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Back, Trapezius, Forearms

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Leg Extension

Lying Leg Curl

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Bicep Curl (Cable)

Quad, Hamstring, Glute, Calve

Arnold Press

Lateral Raise (Cable)

Front Raise

Reverse Pec Deck

Russian Twist (Dumbbell)

Wood Chop

Reverse Abs Crunch (Bodyweight)

Hanging Leg Raise

Plank

Shoulders and Core

Cardio

Cardio (Optional)

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