Functional Mass and Power

5 day split: If an athlete, use in the off-season. Can be used by advanced bodybuilders.



5 on- 2 off


Monday:EX 1-Flat Bench press 5x3-5
EX.2-1 arm DB row 3x8-12
(super-set)
Face-pulls 3x8-12

EX.3-BB Shrugs 4x8-10
EX.4-DB Shoulder press 3x12


Tuesday: EX 1-Deadlift 5x1-3
Ex.2-Power Cleans (from Hang) 6x2
Ex.3-Pull throughs 3x8-12



Wednesday: EX.1-Weighted Dips 4x6-8
Ex.2-Barbell Curls 4x6-8
Ex.3-Close grip bench press 4x8-10
Ex.4-Hammer Curls 4x8-10


Thrusday: EX.1-Box Squats 8x3
Ex.2-weighted jump squats 6x2
Ex.3-walking lunges 3x30 yards

Friday: EX.1-DB Floor press 4x12-20
EX.2-Weighted Chin ups 5x5
Ex.3-Clean and press 4x5-8
Ex.4-Cable row 3x8-12
(Super-set)
Bent-over lateral raise 3x8-12

Comments for Functional Mass and Power

Average Rating starstarstarstarstar

Click here to add your own comments

Oct 26, 2015
Rating
starstarstarstarstar
Power NEW
by: stilusessaywriting.com

I'd like to gain more power without the mass. I want to look the same, but have more power. How to do this? Please help.

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Workout Submit.

Note: Fat Burners 101 is an
e-video series hosted at this site. No physical products will be shipped. After you confirm your subscription, you will get INSTANT ACCESS
to view the videos.