My weekly workout program for gaining muscle mass

1. Victor Mads Lerbech Petersen
Roskilde gymnasie – Idræt
14.11.2013
Workout Schedule - Victormlp
Monday: Chest, Back and Abs
-
Chest
Dumbbell bench press:
Incline dumbbell bench press:
Leverage decline chest press:
Cable crossover:
Low cable crossover:
-
Back
Bent over two-arm long bar row:
Elevated wide-grip cable rows:
Wide-grip lat pulldowns:
Hyperextensions:
-
3Set of 10-12Rep 24kg
3Set of 10-12Rep 20kg
3Set of 10Rep 25kg – Dropset 20kg
3Set of 10Rep 12,5kg – Dropset 10kg
3Set of 10Rep 7,5kg – Dropset 5kg
3Set of 10Rep 35kg – Dropset 30kg
3Set of 10Rep 50kg – Dropset 40kg
3Set of 10Rep 55kg – Dropset 40kg
3Set of 15Rep 15kg – Dropset to failure 0kg
Abs
Cable crunch:
Ab crunch machine:
3Set of 15Rep 30kg – Dropset 20kg
3Set of 12Rep 50kg
Following exercises should be performed without rest between. Do 4 sets
Weighted crunches:
Bent-knee hip raise:
Leg raises:
Scissor kick:
Oblique dumbbell twist:
Sit-ups:
10Rep 5kg
10Rep
15Rep 3kg
30 Secunds.
20Rep 8kg
10Rep
Tuesday: Biceps, Triceps, Fore-arms.
-
Biceps and Triceps
Dips:
3Set of 15Rep
Close-grip skullcrusher:
Barbell curls:
3Set of 12Rep 25kg – Right after do
3Set of 12Rep 25kg
1

2. Victor Mads Lerbech Petersen
Roskilde gymnasie – Idræt
Reverse grip triceps pushdown:
Triceps pushdown:
3set of 15Rep 20kg – Right after do
3Set of 15Rep 25kg
Cable curls:
Alternate seated hammer curls:
Alternate seated dumbbell curls:
14.11.2013
3Set of 10Rep 22,5kg – Dropset 17,5kg
3Set of 16Rep 12kg – 1set af 8kg to failure
3Set of 20Rep 14kg – 1set af 10kg to failure
-
Fore-arms
Seated palms down-front curl:
Seated palms down-back curl:
3Set of 20Rep 8kg
3Set of 20Rep 6kg
Wednesday: Ben, skuldre og mave.
-
Legs
Legpress:
Leg extensions:
Seated leg curls:
Calf press:
-
3Set of 10Rep 63kg – Dropset 54kg
3Set of 10Rep 41kg – Dropset 34kg
3Set of 10Rep 35kg – Dropset 25kg
3Set of 25Rep 50kg – Dropset 40kg
Shoulders
Arnold dumbbell press:
3Set of 10Rep 16kg
Alternating deltoid raise:
Lateral raise:
3Set of 10Rep 7kg – Right after do
3Set of 10Rep 10kg
Dumbbell shrugs:
3Set of 20Rep 20kg
-
Abs
Cable crunch:
Ab crunch machine:
3Set of 15Rep 30kg – Dropset 20kg
3Set of 12Rep 50kg
Following exercises should be performed without rest between. Do 4 sets
Weighted crunches:
Bent-knee hip raise:
Leg raises:
Scissor kick:
Oblique dumbbell twist:
Sit-ups:
10Rep 5kg
10Rep
15Rep 3kg
30 Secunds.
20Rep 8kg
10Rep
Thursday: Chest, Back and Abs
-
Chest
Dumbbell bench press:
Incline dumbbell bench press:
3Set of 10-12Rep 24kg
3Set of 10-12Rep 20kg
2

3. Victor Mads Lerbech Petersen
Leverage decline chest press:
Cable crossover:
Low cable crossover:
-
Roskilde gymnasie – Idræt
14.11.2013
3Set of 10Rep 25kg – Dropset 20kg
3Set of 10Rep 12,5kg – Dropset 10kg
3Set of 10Rep 7,5kg – Dropset 5kg
Back
Bent over two-arm long bar row:
Elevated wide-grip cable rows:
Wide-grip lat pulldowns:
Hyperextensions:
3Set of 10Rep 35kg – Dropset 30kg
3Set of 10Rep 50kg – Dropset 40kg
3Set of 10Rep 55kg – Dropset 40kg
3Set of 15Rep 15kg – Dropset to failure 0kg
Friday: Biceps, Triceps, Fore-arms.
-
Biceps and Triceps
Dips:
3Set of 15Rep
Close-grip skullcrusher:
Barbell curls:
3Set of 12Rep 25kg – Right after do
3Set of 12Rep 25kg
Reverse grip triceps pushdown:
Triceps pushdown:
3set of 15Rep 20kg – Right after do
3Set of 15Rep 25kg
Cable curls:
Alternate seated hammer curls:
Alternate seated dumbbell curls:
3Set of 10Rep 22,5kg – Dropset 17,5kg
3Set of 16Rep 12kg – 1set af 8kg to failure
3Set of 20Rep 14kg – 1set af 10kg to failure
-
Fore-arms
Seated palms down-front curl:
Seated palms down-back curl:
-
3Set of 20Rep 8kg
3Set of 20Rep 6kg
Abs
Cable crunch:
Ab crunch machine:
3Set of 15Rep 30kg – Dropset 20kg
3Set of 12Rep 50kg
Following exercises should be performed without rest between. Do 4 sets
Weighted crunches:
Bent-knee hip raise:
Leg raises:
Scissor kick:
Oblique dumbbell twist:
Sit-ups:
10Rep 5kg
10Rep
15Rep 3kg
30 Secunds.
20Rep 8kg
10Rep
3