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Size Split: 4-Day Workout for Massive Strength

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  • 60 min

  • 5

  • Yes

Routine

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Day II

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Mass Gains – Alternating Incline Dumbbell Bench Press

Equipment
Sets
3
Reps
12-15 (each side)
Rest
60-90 sec
Exercise 2 of 5

Winter Mass Program – Bench Variation

Equipment
Sets
--
Reps
1-10
Rest
as needed
*See video. Work up to a 1- to 10- rep max and rotate with a similar movement each week. For example, you can rotate among the bench press, incline bench press, and floor press.
Exercise 3 of 5

Chest-Supported Row

Equipment
Sets
4
Reps
8-12
Rest
60-90 sec
Exercise 4 of 5

Mass Gains – Dumbbell Lateral Raise

Equipment
Sets
3
Reps
10-12
Rest
60-90 sec
Exercise 5 of 5

Mass Gains – Incline Tate Press

Equipment
Sets
3
Reps
15
Rest
60-90 sec
*Set a bench to an incline and lie back with a pair of dumbbells locked out overhead. Flare your elbows out and lower the weights in toward your chest. 
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