Mass Building Workout Plan

Day 1: Chest (6-8 reps)

• Barbell Bench Press: 4 sets
• Incline Barbell Bench Press: 3 sets
• Decline Barbell Bench Press: 2 sets
• Incline Dumbbell Flyes: 2 sets

Day 2: Back (6-8reps)

• Chins: Do as many sets until you reach 30 reps
• Barbell Rows: 4 sets
• Close Grip Chins: 3 sets
• Deadlifts: 4-5 sets

Day 3: Legs (13-16 reps)

• Squats: 4-6 sets 6-12 reps
• Leg Curls: 3 sets
• Leg Extension: 2-3 sets
• Standing Calves: 4 set

Day 4: Shoulders (8-10 reps)

• Barbell Shoulder Press: 4 sets
• Arnold Presses: 4 sets
• Seated Laterals: 2-3 sets
• Bent Over Laterals: 2-3 sets

Day 5: Biceps (8 reps)

• Barbell Curl: 3 sets
• Preacher Curl: 3 sets
• Seated Dumbbell Curl: 2 sets

             Triceps (8-10 reps)

• Close-Grip Presses: 4 sets
• Overhead Triceps Extension: 4 sets
• Reverse Pressdown: 2-4 sets

(NB: it is important to fit in cardio into your plan as cardio helps you to lose body fat and gain quality mass rather than just fat) / and remember PUSH yourself to do heavy waits)

Boots of the month

Product Information

These fast adidas F50 adiZero™; TRX FG cleats are 5.8 ounces of extreme acceleration and razor-sharp handling thanks to a new leather upper, new stud shapes and a TRAXION™; FG outsole for stability on firm fields.

Details

• Full grain leather upper; goleo calf-leather vamp for a snug fit
• 5.8 ounces
•  Ultralight sockliner delivered in the shoe; Second pair of comfort sockliners included in box
• Goleo calf-leather vamp for a snug fit
• Sprint frame construction for the perfect balance between light weight and stability
• TRAXION™ FG outsole for grip and comfort on firm natural surfaces
• Imported

Mass Muscle Building Diet

Breakfast (7am): 1 cup oats with honey and peanut butter
                             1 scoop whey protein
                             3 egg whites

Snack (10am):     1 serving mass building protein shake
                             1 large fruit low in suger eg: apple,bannana etc

Lunch ( 12am):    300g steak
                             1 whole sweet potato or one cup of rice
                             Half a avo

Snack (3pm):      1 tin of tuner (1 tablespoon low fat mayo for taste)
                            5 provitas
                            8 almonds
          
Dinner (6pm):    3 chicken breasts
                           One of basmarti rice
                           Green veggies (eg brocali,green beans etc)

Bed time
(30 min prior):  1 serving mass building protein shake 

(After training be it any time, we advise you to have a whey protein shake to help with muscle recovery)
 NB: consume at least 8 glasses of water a day with this diet

Pre-Workout Supplements

BSN NO-EXPLODE
Improves strength and power, enhances muscle fullness, vascularity and pumps.(This supplement is an old and tested legened)
 RECOMMENDED USE ON TRAINING DAYS: Once your tolerance has been assessed, mix 1-3 scoops with 5-18 oz of cold water and consume 30-45 minutes before training. Use approximately 5-6 oz of water per 1 scoop of powder. Again, vary the amount of water to achieve your desired flavor and sweetness level. 

MUSCLE TECH MYO SHOCK

Increases strength and muscle fullness during training.(This product is well worth the try as muscle tech is one of the most significant brands for muscle building in the world)

RECOMMENDED USE: To develop respect for and understand the potency of MyoShock^HSP™, take 3 caplets 30-45 minutes before your first workout. Thereafter, move to one full serving (7 caplets) before your daily workout. Do not exceed 7 caplets in a 24-hour period. Read the entire label before use and follow directions provided.