4 Weeks to More Mass: Week 1 Training Log

The 4 Weeks to More Mass Training Log for Week 1

WEEK ONE








MONDAY: LEGS

 

* Perform a single drop set on the last set of these exercises. After getting all the reps in the last set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Load a leg press with approx. 60% of your 1 RM. Set a timer for 2 minutes and try to get as many reps as possible. Really push yourself to get the maximum number of reps.
TUESDAY: CHEST AND BACK

 
* Perform the single arm version of the Incline DB Bench Press by pressing both dumbbells to the top position and lower them one-at-a-time in alternating fashion. Continue to alternate until you get 12 reps for each arm.
** Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
*** Perform using as little intra-set rest as possible.
WEDNESDAY - OFF

THURSDAY: LEGS

* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Perform one set of 20 Back Squats using a weight that's your usual 10 RM. You have to pause between reps.
FRIDAY: SHOULERS AND ARMS

 
* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Grab a set of light dumbbells (between 10-20 lbs). Perform a set of 15 lateral raises. Once completed, immediately complete a set of 15 front raises. Do not rest and complete a set of 15 overhead presses. Take intra-set rest as needed.
source.mensfitness