Bulk Up, Hulk Up!!!

So i've been inundated with request of a muscle building workout... Something thats gonna make people ask you where the deflate button is...
Well lets get into it. Its quite simple guys.....if we gonna be scared to hit the big weights we are never gonna grow.

Description of Workout:

10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 5 day split routine with cardio on Wednesdays and rest on the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 6 times a day.

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Barbell Bench Press	4	10, 8, 8, 6
Incline Bench Press	3	8, 8, 6
Decline Bench Press	3	8, 8, 6
Dumbbell Flys	2	10
Dumbbell Pullover	2	8
Triceps
Exercise	Sets	Reps
Tricep Extension	4	10, 8, 8, 6 adding weight
Tricep Dip	3	10
Tricep Bench Dip	3	8
Workout Notes:
None.

Tuesday - Back and Biceps
Back
Exercise	Sets	Reps
Chin Up	2	8
One Arm Dumbbell Row	3	8
Seated Row	2	8
Bent Over Barbell Row	2	8
Lat Pull Down	3	10, 10, 8
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	8, 8, 6
Close Grip Preacher Curl	3	8, 8, 6
Incline Dumbbell Curl	2	12-14
Concentration Curl	2	10
Workout Notes:
None.

WEDNESDAY - CARDIO

Thursday - Shoulders and Forearms
Shoulders
Exercise	Sets	Reps
Machine Shoulder Press	3	10
Dumbbell Reverse Fly	3	8-10
Military Press	4	10
Dumbbell Lateral Raise	2	10
Dumbbell Shrugs	2	10
Upright Row	2	10
Forearms
Exercise	Sets	Reps
Standing Wrist Curl	4	10
Barbell Wrist Curl	4	10
Workout Notes:
Dumbbell shrugs and upright row can be supersetted.

Friday - Legs
Upper legs
Exercise	Sets	Reps
Squat	5	10, 8, 8, 6, 4
Leg Extension	3	12
Leg Curl	3	12
Calves
Exercise	Sets	Reps
Standing Calf Raise	4	12
Seated calf Raise	2	12
Workout Notes:
None.

WEEKEND - REST TIME

So lets do it, lets hit it hard.

Remember.......

GO BIG OR GO HOME!!!

Supreme Supplements