upper and lower training routine for mass

Workout A:

Squats: 4 sets of 5 reps
Lunges: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Standing Calf Raises: 2 sets of 10 reps
Hanging Leg Raises: 2 sets of 15 reps


Workout B:

Dumbbell Bench Press: 3 sets of 5 reps
Bent Over Barbell Row: 3 sets of 5 reps
Military Press: 3 sets of 8 reps
Reverse Flyes: 2 sets of 10 reps
Side Lateral Raises: 2 sets of 10 reps
Bench Dips: 2 sets of 15 reps


Workout C:

Deadlifts: 4 sets of 5 reps
Dumbbell Step-Ups: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Seated Calf Raises: 2 sets of 8 reps
Standing Calf Raises: 2 sets of 15 reps
Exercise Ball Crunch: 2 sets of 15 reps


Workout D:

Incline Bench Press: 3 sets of 8 reps
Lat Pulldown: 3 sets of 8 reps
Seated Cable Row: 2 sets of 8 reps
Dumbbell Bicep Curls: 2 sets of 10-12 reps
Incline Dumbbell Curls: 2 sets of 10-12 reps
Pushups: 2 sets of 15 reps or until fatigue