MASS & POWER

Mass and Power - Intermediate 2 day split

This specially designed program is for those individuals with interest in Mass and Power and that have 6 months to a year weightlifting experience.

This routine is a 2 day split. Your goal will be to complete all of the workouts in the course of the week and you should try to have a day of rest in between workouts if possible except in situations where you may be doing a larger amount of workouts in a week or include some light cardio on days off from weights. As you can see, each routine is designed in such a way as to train different body parts on different days. Furthermore certain body parts are grouped together for maximum exertion such as chest and triceps because both muscle groups are used in many exercises for each body part. And if you notice, the major body parts such as back or legs are hit from different angles in order to develop them fully. It is direct training of these larger body parts that will allow you to see the results you are looking for.

Click on any exercise name in the workout below to see its description with images and video!

Day 1

Exercise Name	Muscle	Sets	Reps
Bench Press - Barbell	Chest	5	8
Incline Dumbbell Press	Chest	4	8
Seated Dumbbell Press	Shoulders	4	10
Dumbbell Front Raise (Alternating)	Shoulders	3	10
Dumbbell Shrugs	Shoulders	3	12
Dips Bench	Arms	4	10
Tricep Pushdown (Bar)	Arms	3	8
Dumbbell Wrist Extension	Arms	3	15
Double Crunch	Abs	3	15
Slant Board Oblique Twist	Abs	3	15

Day 2

Exercise Name	Muscle	Sets	Reps
Plate Loaded Hack Squat - Hammer Strength	Legs	5	10
Dumbbell Lunge	Legs	3	10
Leg Extension	Legs	2	10
Prone Leg Curl	Legs	2	10
Seated Calf Raise	Legs	3	15
Lat Pulldown	Back	3	10
Dumbbell Bent Over Row	Back	3	10
EZ Bar Curl	Arms	4	8
Dumbbell Curl	Arms	3	10
Dumbbell Hammer Curl	Arms	3	8
Kneeling Cable Crunch	Abs	3	15
Slant Board Oblique Twist	Abs	3	15

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