Weekly Workout For Men: This is the time of the year to bulk up

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This is the time of the year to beef up.

While most men hibernate and stay cuddled in their beds to get warm, you will be beasting it up in the garage or gym that you go to.

In order to do that though, you need to prepare yourself for the long haul. It’s going to be a grueling winter that is going to be punching you in the face. Not to mention, the holiday parties, with all the Christmas cakes and cookies that will be beckoning you.

You must resist.

Don’t worry, I’ve got you covered. I’m no saint when it comes to avoiding sweets or goodies. My weakness is cheesecake, and I’m not going to lie. On thanksgiving I almost ate half of a pie myself.

I don’t eat like that, in fact that is the only pie I have had all year.

Usually I just eat grass, sniff incense and meditate with my socks and my sandals…. Just kidding.

Seriously though, people gain an average of 1-3 pounds over the holidays. Although it doesn’t seem like a lot, it adds up over time for people who don’t exercise at all.

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Really, the holidays aren’t much different than any other day for some guys, it just turns into more of an excuse.

If you gain an average of 2 pounds over the holidays from the age of 25-35 that’s 20 pounds more, if you don’t stay active and workout. Couple that with having beers with the boys every other night of the week or popping a cold one every day for 10 years, you might be looking at over 30 pounds of weight gain.

Two things are holding men back:

  • Holiday Binge Eating

  • Alcohol Consumption

I don’t think that having a beer every now and then is bad or eating half of a cheesecake every year is going to hurt you, if you are checking yourself before you wreck yourself the rest of the year.

If you don’t want to be your best, then don’t heed my advice. Keep doing what you’re doing.

Gaining weight over the holidays is actually something that I suggest you do, as long as you are putting on muscle and bulking up.

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That’s what I intend to help you do.

However, I typically don’t advocate using Machines (I just don’t believe in them for long term fitness), this workout uses them. So if you go to a commercial gym you will find this program very easy to incorporate.

For those of you that use garage gyms, or CrossFit, just stick to that and do the accessory work in this program to fill in where you need.


Mass Building workout plan

Training Split:

  • Monday - Chest and Biceps

  • Tuesday - Back and Triceps

  • Wednesday - Legs

  • Thursday - Shoulders

  • Friday - Chest and Back

  • Saturday - Biceps and Triceps


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Monday: chest and biceps

  • Flat Bench: reps of 20, 15, 10, 8, 6, 4, 2 (20 and 15 are warm-ups)

  • Incline Bench: 10 , 8, 6, 4

  • Flat Cable Fly: 4 sets of 10

  • High Cable Fly: 4 sets of 10

  • Machine Chest Press: 12, 10, 8, 6

  • EZ Bar Curl: 15, 10, 8, 6

  • Single Arm DB Preacher Curl: 4 sets of 10

  • DB Hammer Curl: 10, 10, 8, 6


Tuesday: Back and Triceps

  • Lat Pull Down: 20, 15, 10, 8, 6, 4, 2 (20 and 15 are warm ups)

  • T Bar Row: 10, 10, 8, 8, 6

  • Single Arm DB Row: 10, 10, 8, 8

  • Deadlift: 10, 10 , 8, 8

  • DB Shrug: 4 sets of 20

  • Neutral Grip Pull Down: 4 sets of 10

  • Dips: 5 sets, 15, 12, 10, 8, 6

  • EZ Bar Skull Crusher: 10, 10, 8, 6

  • DB Overhead: 10, 10, 8, 6


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Wednesday: legs

  • Squat: 15, 12, 10, 8, 6, 4, 2

  • Walking Lunge: 4 sets of 10 (each leg)

  • Quad Extension: 4 sets of 10

  • Lying Hamstring Curl: 4 sets of 10

  • BB Standing Calf Raise: 10, 10, 8, 8, 6

  • Seated Calf Raise (use DB): 10, 10, 8, 8, 6


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Thursday: Shoulders

  • Seated BB Shoulder Press: 15, 12, 10, 8, 6, 4

  • Lateral DB Raise: 4 sets of 10

  • DB Front Raise (alternating): 4 sets of 10

  • BB Front Shrug: 15, 10, 8, 6

  • BB Rear Shrug: 15, 10, 8, 6

  • Reverse Pec Deck: 4 sets of 10


Friday: Chest and Back

  • Incline Chest Press: 15, 12, 10, 8, 6, 4

  • DB Bench Press: 12, 10, 8, 6

  • Machine Fly: 4 sets of 10

  • Incline Fly: 4 sets of 10

  • Bent Over BB Row: 15, 12, 10, 8, 6

  • Seated Row: 4 sets of 10

  • Supinated Grip Lat Pull-Down: 15, 12, 10, 8, 6

  • Upright Row: 4 sets of 10


Saturday: Arms

  • Weighted Dips: 15, 12, 10, 8, 6, 4

  • Cable Press Down (Overhand): 15, 12, 10, 8

  • Cable Press Down (Underhand): 15, 12, 10, 8

  • Cable Overhead: 4 sets of 10

  • DB Skull Crusher: 4 sets of 10

  • EZ Bar Curl: 15, 12, 10, 8, 6

  • DB Alternating Curl: 10, 10, 8, 6

  • Standing Double DB Curl: 4 sets of 10

  • DB Preacher Curl: 4 sets of 10

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Sunday: Rest Day


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