downunder hunter
New member
Stats: 22 years old. 195lbs 11 bf. Goal is mass building. 6 Years training experience
Training split: 3 days on REST alternate 3 day split REST. Repeat
Day One:
Bench press 4 x 8-10
Incline bench press 4 x 8-10
Weighted Dips 3 x 10-12
Cable flys targetting pec minor (dunno the name) 3 x 8-10
Incline Db bicep curl 4 x 8-10
Preacher Curl 4 x 8-10
Tricep poushdown 4 x 8-10
Kickbacks 3 x 10-12
Recumbent bike 20 mins
Day Two:
Leg Press 4 x 8-10
Back Squat 4 x 8-10
Leg extension 3 x 8-10
Hamstring curl 3 x 10-12
Standing calf extension 150 reps
Bosu crunches 4 x 50
Sb oblique crunches 4 x 20
V ups 4 x 25
Day Three:
Wide grip chin ups 4 x 10-12
BB bent over row 4 x 8-10
Wide grip lat pulldown 3 x 8-10
Seated row 3 x 8-10
SM military press 4 x 8-10
Standing side raises 4 x 10-12
DB shrugs 3 x 8 -10
Recumbent bike 20 mins
REST/ STRETCH 20 MIN
Day Four:
DB Chest press 4 x 8-10
DB incline press 4 x 8-10
Laying Cable flys 3 x 8-10
Concentration curls 4 x 8-10
Hammer curl 3 x 8-10
Cable bicep curl 3 x 8-10
Overhead tricep extensiion 4 x 8 -10
Skullcrusher 3 x 10-12
Tricep dip 3 x 12-15
Weighted jacknife 4 x 12-15
Hnaging leg raises 4 x 12-15
Decline sit ups 8 x 25
Day Five:
RDL 4 x 8-10
Walking lunges 4 x 10-12
Leg extension 4 x 8-10
Hamstring curl 4 x 10-12
Seated calf raises 150 reps
Recumbent bike 20 mins
Day Six:
Close grip chin ups 4 x 10-12
T bar rows 4 x 8-10
DB single arm bent over row 3 x 8-10
DB military press 4 x 8-10
DB front raise 3 x 10-12
Cable side raise 3 x 10-12
Upright row 3 x 8-10
Weighted crunches 4 x 50
Hanging hip rotation 4 x 8-10
Bicycles 4 x 30 sec
Any suggestions will be appreciated
Training split: 3 days on REST alternate 3 day split REST. Repeat
Day One:
Bench press 4 x 8-10
Incline bench press 4 x 8-10
Weighted Dips 3 x 10-12
Cable flys targetting pec minor (dunno the name) 3 x 8-10
Incline Db bicep curl 4 x 8-10
Preacher Curl 4 x 8-10
Tricep poushdown 4 x 8-10
Kickbacks 3 x 10-12
Recumbent bike 20 mins
Day Two:
Leg Press 4 x 8-10
Back Squat 4 x 8-10
Leg extension 3 x 8-10
Hamstring curl 3 x 10-12
Standing calf extension 150 reps
Bosu crunches 4 x 50
Sb oblique crunches 4 x 20
V ups 4 x 25
Day Three:
Wide grip chin ups 4 x 10-12
BB bent over row 4 x 8-10
Wide grip lat pulldown 3 x 8-10
Seated row 3 x 8-10
SM military press 4 x 8-10
Standing side raises 4 x 10-12
DB shrugs 3 x 8 -10
Recumbent bike 20 mins
REST/ STRETCH 20 MIN
Day Four:
DB Chest press 4 x 8-10
DB incline press 4 x 8-10
Laying Cable flys 3 x 8-10
Concentration curls 4 x 8-10
Hammer curl 3 x 8-10
Cable bicep curl 3 x 8-10
Overhead tricep extensiion 4 x 8 -10
Skullcrusher 3 x 10-12
Tricep dip 3 x 12-15
Weighted jacknife 4 x 12-15
Hnaging leg raises 4 x 12-15
Decline sit ups 8 x 25
Day Five:
RDL 4 x 8-10
Walking lunges 4 x 10-12
Leg extension 4 x 8-10
Hamstring curl 4 x 10-12
Seated calf raises 150 reps
Recumbent bike 20 mins
Day Six:
Close grip chin ups 4 x 10-12
T bar rows 4 x 8-10
DB single arm bent over row 3 x 8-10
DB military press 4 x 8-10
DB front raise 3 x 10-12
Cable side raise 3 x 10-12
Upright row 3 x 8-10
Weighted crunches 4 x 50
Hanging hip rotation 4 x 8-10
Bicycles 4 x 30 sec
Any suggestions will be appreciated
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