routine for mass

Day 1: Biceps, Triceps, And Calves

Barbell Curl: 3-4 sets of 8-12 reps
Hammer Curls: 3-4 sets of 8-12 reps
Cable Curls: 7 sets of 8-12 reps
Close-Grip Bench Press: 3-4 sets of 8-12 reps
Seated Triceps Press: 3-4 sets of 8-12 reps
Cable Overhead Triceps Extension: 7 sets of 8-12 reps
Seated Calf raises: 3-4 sets of 8-12 reps
Standing Calf Raises: 7 sets of 8-12 rep

Day 2: Legs

Squats: 3-4 sets of 8-12 reps
Leg Press: 3-4 sets of 8-12 reps
Leg Extension: 7 sets of 8-12 rep


Day 3: Off

Day 4: Chest And Triceps

Dumbbell Bench Press: 3 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 8-12 reps
Cable Crossovers: 7 sets of 8-12 reps
Close-Grip Bench Press: 3-4 sets of 8-12 reps
Seated Triceps Press: 3-4 sets of 8-12 reps
Cable Overhead Triceps Extension: 7 sets of 8-12 reps


Day 5: Back And Calves

Bent Over Barbell Rows: 3 sets of 8-12 reps
Lat Pulldowns: 3 sets of 8-12 reps
Seated Cable Rows: 7 sets of 8-12 reps
Standing Calf raises: 3-4 sets of 8-12 reps
Seated Calf Raises: 7 sets of 8-12 reps

Day 6: Shoulders And Biceps

Dumbbell Shoulder Press: 3 sets of 8-12 reps
Front Dumbbell Raise: 3 sets of 8-12 reps
Side Lateral Raises: 7 sets of 8-12 reps
Barbell Curl: 3-4 sets of 8-12 reps
Incline Dumbbell Curls: 3-4 sets of 8-12 reps
Cable Curls: 7 sets of 8-12 reps

Day 7: Off