Mass Building 10 Sets of 10 Reps Bodybuilding Workout Routine
WORKOUT (A): THIGHS/HAMSTRINGS/CALVES
Superset:
Squats ( or legpress) 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)
Superset:
Leg Extensions 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (1 minute of rest)
Calf Raises 10 sets of 10 reps (1 minute of rest)
WORKOUT (B): CHEST/BACK/ABS
Superset:
Bench Press 10 sets of 10 reps (no rest)
Wide Grip Pull-up to Front 10 sets of 10 reps (1 minute of rest)
Superset:
peck deck 3 sets of 10-12 reps (no rest)
seated Pulley Rows 3 sets of 10-12 reps (1 minute of rest)
Leg Raise & Crunch Combination 10 sets of 10 reps (1 minute of rest)
WORKOUT (C): SHOULDERS/BICEPS/TRICEPS
Upright Rows 10 sets of 10 reps (1 minute of rest) ( I injured myself on these, so I changed to dumbell military)
Bent Over Lateral Raises 3 sets of 10-12 reps (1 minute rest)
Superset:
Incline Curls 10 sets of 10 reps (no rest)
Triceps Dips 10 sets of 10 reps (1 minute of rest)
Workout Frequency
I’ve benefited from doing each body part twice a week so I would perform Workout (A) on Monday/Thursday, Workout (B) on Tuesday/Friday and Workout (C) on Wednesday/Saturday. I’ve noticed however that this type of frequency works best for endomorphs like myself, which are people with a slow metabolism who as a result have faster recuperation capabilities.
Mesomorphs, or naturally muscular and lean people, fare well by performing the routine in the following manner:
Day 1-Workout (A), Day 2-Rest, Day 3-Workout (B), Day 4-Rest, Day 5-Workout (C), Day 6-Start cycle again with Workout (A). With this sequence, each body part is trained once every five days. This routine also provides good recuperation for those of you that work over 40 hours a week and cannot afford to be at the gym for 6 days.
Ectomorphs, or hardgainers, are those of you who are naturally skinny and have a super fast metabolism. If this is your case, then you are best served by training every other day, and if you cannot train over the weekends, then just Monday, Wednesday and Friday performing Workout (A) on Monday, Workout (B) on Wednesday and Workout (C) on Friday.
When To Change
After going through Workouts (A), (B), and (C) six times, change your routine to one that is heavier in weights (with around 5-6 reps mostly) and contains less sets. A good routine would be one that uses 5 sets of 5 reps with different basic exercises than the one above.
http://bodybuilding.about.com/od/weighttrainingprinciples/a/5setsof5reps.htm