full body work out for mass

Workout A:

Squats: 3 sets of 6 reps
Dumbbell Bench Press: 3 sets of 8 reps
Bent Over Barbell Rows: 3 sets of 8 reps
Military Press: 2 sets of 10 reps
Barbell Curls: 2 sets of 10 reps
Seated Triceps Press: 2 sets of 10 reps
Seated Calf Raises: 2 sets of 15 reps


Workout B:

Deadlifts: 3 sets of 6 reps
Incline Dumbbell Press: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Lateral Raises: 2 sets of 10 reps
Crunches: 2 sets of 15 reps