You want mass?!?

Do all the basic heavy presses on free weights.

Be sure to have a spotter always:

Here is my routine for my chest:(this is gonna be a hardcore workout)

warmup on the bench press- 2 sets of 20-30 reps of 90 lbs (45lbs each side. If you add the bar the total weight will be 135lbs) barbell.

• Flat bench press

1. Set 1 =12 reps on 185 lbs (barbell included)
   
2. Set 2 = 10 reps on 225 lbs (barbell included)
   
3. Set 3 = 6to  8 reps on 275 lbs (barbell included)

• Incline Press

1. set 1 = 12 reps on 135 lbs (barbell included)
   
2. set 2 = 10 reps on 185 lbs (barbell included)
   
3. set 3 = 6 reps on 235 lbs (barbell included)

• Dips ( a little bit tired now)

1. set 1 = 15-18 reps (body weight)
   
2. set 2 =  12 reps with 40 pounds dumbell
   
3. set 3 = 8-10 reps with 60 pounds dumbell

• Cable cross over(very very tired now)

1. set 1 = #8 at 12 reps
   
2. set 2 = #10 at 10 reps
   
3. set 3 = # 12 at 8 reps

*Then I'll get a dumbell (It depends if I can still lift heavy but most of the time always grap a 50 lbs) to do 2 sets of flyes for about 12-15 reps.

FINISH**

You can follow the routines on lighter weight, it depends on how you could lift it with proper form.

Always have a spotter and strict form and movement is a must.

If I have more time, Ill post my shoulder, legs and back programs here again soon. But for now its chow time for me.

Again, you WONT get definition without mass, period...

quote:

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Originally posted by: van_wilder
"

sabi kasi ni jadrobe okay na daw mass ko magpa-define daw ako kasi mukhang taba..."

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Oo sabi ko sa kanya kasi MALAKI na siya...may MASS pero HINDI MUKHANG NAGBUBUHAT dahil walang definitions. IN SHORT, he wants a CUTTING program...binigyan ko na sya pero ewan ko dito bakit ayaw maniwala sakin...