Going to the gym without a plan can keep you from reaching your full potential. Here are some basic outlines for a few different types of workouts to help you with some direction for your workout goals so that you get the maximum results possible. Whether you want a mass building workout routine, a muscle and strength building workout routine or a full body workout routine, Icon Supp Store has a plan for you to follow. Supplement your workout routines with the best fitness supplements at the lowest prices including prohormones, amino acids, creatines, protein and preworkout supplements to see bigger results quicker!!
10 Week Mass Building Routine
Monday – Chest and Triceps
| Chest | ||
|---|---|---|
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 8, 8, 6 |
| Incline Bench Press | 3 | 8, 8, 6 |
| Decline Bench Press | 3 | 8, 8, 6 |
| Dumbbell Flys | 2 | 10 |
| Dumbbell Pullover | 2 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Tricep Extension | 4 | 10, 8, 8, 6 adding weight |
| Tricep Dip | 3 | 10 |
| Tricep Bench Dip | 3 | 8 |
Tuesday – Back and Biceps
| Back | ||
|---|---|---|
| Exercise | Sets | Reps |
| Chin Up | 2 | 8 |
| One Arm Dumbbell Row | 3 | 8 |
| Seated Row | 2 | 8 |
| Bent Over Barbell Row | 2 | 8 |
| Lat Pull Down | 3 | 10, 10, 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8, 8, 6 |
| Close Grip Preacher Curl | 3 | 8, 8, 6 |
| Incline Dumbbell Curl | 2 | 12-14 |
| Concentration Curl | 2 | 10 |
Wednesday – Rest Day/Cardio
Thursday – Shoulders and Forearms
| Shoulders | ||
|---|---|---|
| Exercise | Sets | Reps |
| Machine Shoulder Press | 3 | 10 |
| Dumbbell Reverse Fly | 3 | 8-10 |
| Military Press | 4 | 10 |
| Dumbbell Lateral Raise | 2 | 10 |
| Dumbbell Shrugs | 2 | 10 |
| Upright Row | 2 | 10 |
| Forearms | ||
| Exercise | Sets | Reps |
| Standing Wrist Curl | 4 | 10 |
| Barbell Wrist Curl | 4 | |
Friday – Legs
| Legs | ||
|---|---|---|
| Exercise | Sets | Reps |
| Squat | 5 | 10, 8, 8, 6, 4 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 4 | 12 |
| Seated calf Raise | 2 | 12 |
Saturday and Sunday – Rest Days
Muscle and Strength Routine
Monday – Chest and Triceps
| Chest | ||
|---|---|---|
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 8 to 10 |
| Flat Bench Press | 4 | 8 to 10 |
| Incline Dumbbell Flyes | 3 | 10 |
| Cable Crossovers | 3 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 10 |
| Overhead Rope Extensions | 3 | 10 |
| Reverse Pushdowns | 3 | 10 |
Tuesday – Legs
| Quads, Hamstrings and Glutes | ||
|---|---|---|
| Exercise | Sets | Reps |
| Squat | 4 | 12, 10, 8, 6 |
| Leg Press | 4 | 10 |
| Leg Extensions | 3 | 12 |
| Stiff Leg Deadlift | 4 | 10 |
| Leg Curls | 3 | 12 |
| Calves | ||
| Exercise | Sets | Reps |
| Smith Machine Calf Raises | 4 | 12 |
| Seated Calf Raise | 4 | 8 |
Tuesday – Legs
Wednesday – Rest Day
Thursday – Shoulders
| Shoulders | ||
|---|---|---|
| Exercise | Sets | Reps |
| Military Press | 4 | 10 |
| Dumbbell Lateral Raises | 3 | 10 |
| Bent Over Reverse Crossovers | 3 | 10 |
| Plate Shrugs | 3 | 10 |
Friday – Back and Biceps
| Back | ||
|---|---|---|
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 4 | 10 |
| Lat Pull Down | 4 | 10 |
| Seated Cable Rows | 4 | 10 |
| Bent Over Barbell Row | 4 | 10 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8-10 |
| Seated Alternate Dumbbell Curl | 3 | 8-10 |
| Hammer Curls | 3 | 10 |