Workout Programs → Mega Massive Gains Workout
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Summary

3 Workouts / 31 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

seneca prospanky jmrodriguez77 oren bradpski Ekspoz forbin409 nupe

Workout Program Description

This workout is a modified version of the one that appears on BodyBuilding.com.

Monday is a tough day, but most exercises only have two sets.

Workouts

Description

Perform this workout on Monday.

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 Bench Press - Barbell, Flat
3 sets: 5 reps, 5 reps, 5 reps
Lie on a flat bench and firmly position your feet flat on the floor a little ...
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 Bench Press - Barbell, Inclined
3 sets: 5 reps, 5 reps, 5 reps
Set the incline bench at about a 45 degree angle. Sit on the bench with your ...
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 Shoulder Press - Dumbbell, Seated
2 sets: 5 reps, 5 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet ...
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 Side Lateral Raise
2 sets: 10 reps, 10 reps
Stand upright, with your feet about shoulder width apart and your arms to...
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 Rear Delt Raise - Dumbbell, Lying
2 sets: 10 reps, 10 reps
Works your rear delts. Lie face down on a fairly tall flat bench. Hold...
Bb_tricep_pushdown_rope Tricep Pushdowns - Rope
2 sets: 10 reps, 10 reps
Same as the Tricep Pushdowns except with the rope attachment. At the bottom o...
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 Tricep Extension - Dumbbell, Lying
2 sets: 10 reps, 10 reps
Lay down on a flat bench with your head at the very end of the bench. Hold a ...
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 Tricep Kickbacks - Dumbbell
2 sets: 10 reps, 10 reps
Stand to the right of a flat bench. Bend your left knee and rest it on the...
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 EZ-Bar Curl
2 sets: 10 reps, 10 reps
Just like a normal barbell curl, but with an EZ Curl bar. Position your...
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 Barbell Curl - Standing
2 sets: 8 reps, 8 reps
Possibly the best biceps exercise! With your hands shoulder-width apart...
Bb_preacher_curl Preacher Curl
2 sets: 8 reps, 8 reps
Using a preacher curl bench and an EZ curl bar, make sure the seat is...
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 Crunch
2 sets: 25 reps, 25 reps
Lie flat on your back with your feet flat on the ground, or resting on a...
Hip_lifts Hip Lifts
2 sets: 25 reps, 25 reps
Lay down on the floor flat. Press your lower back into the floor and raise...

What People are Saying

Ekspoz

AWESOME routine

Great excercises, I can already feel the mega massivness thats about to take place!

Created 9 months ago by Ekspoz

Latest Users

jsjones84

jsjones84

Justin Jones from United States

prospanky

prospanky

Rudy Gomez from Salt Lake City, Utah (24 Hour Fitness)

poilobo

poilobo

from United States

patrickadams

patrickadams

Patrick Adams from College Station, Texas (Gold's Gym College Station)

jballard

jballard

Jerry Ballard from United States

dlarouse

dlarouse

from BC (Life)

gyzmojo

gyzmojo

Chandrasekhar Iyer from Williamsburg, Virginia

archangel0

archangel0

Anthony Smitha from Centreville, Virginia (Lifetime Fitness)