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Supersets To Mass Plan!

Do you need a routine to add some serious slabs of mass to your body? If you do then this is the plan to trick your body into some super gains!

By: David Gluhareff

Do you need a routine to add some serious slabs of mass to your body? If you do then this is the plan to trick your body into some super gains! You will focus on supersets for two weeks with this plan to shock your muscles into sizeable gains!

A SUPERSET is performed when you work one muscle group, then immediately go to work on the opposing muscle group (within the same set) to shock the muscles involved into growth. As with any routine, you do not want to perform the same one all the time. Mix in different routines constantly to constantly trick your muscles into explosive gains!

 
Warning: The following plan is for the advanced lifter!
 
 


Meal Plan
8 Meals per day two to three hours apart / drink only water / eat until satisfied and not full / do not miss meals / eat your bodyweight in protein

Meal 1 - Oatmeal and protein shake

Meal 2 - Protein shake and apple

Meal 3 - Lean meat and veggies and brown rice or sweet potato

Meal 4 - Protein shake and pear

Meal 5 - (Post-workout shake)

Meal 6 - Lean white meat or fish and green veggies and brown rice or sweet potato

Meal 7 - Protein shake or bar

Meal 8 - Protein shake or bar


Recommended Supplements

Optimum PerforMAXX
Optimum Nutrition's NEW PerforMAXX multiple vitamin is packed full of vitamins and essential minerals. It was designed to enhance performance for those who lead athletic lifestyles.
[ Click here to get some. ]

BSN Lean Dessert Protein
Designed for athletes and bodybuilders who need a superior protein matrix to help them meet their nutritional requirements and physique goals!

Legal Gear Cold Fusion
Using an advanced liquid delivery system, LegalGear delivers the best NO2 based product on the market with Arginine AKG 2:1, DiArginine Malate, Ornithine, Acetyl-L-Carnitine, Taurine and our Glycerdrol delivery system.

Optimum Protein Diet Bars
Each delicious bar supplies an abundance of quality nutrients and can be used with a number of different low-carbohydrate diet program or in place of Complete Protein Diet shakes.
[ Click here to get some. ]

Universal Real Gains (Post-workout shake)
Real Gains is an extremely powerful mass-cultivating support formula that was created with you, a hardcore active and athletic individual, in mind.
[ Click here to get some. ]

SNS Methyl 1-Test (Stack with below)
Methyl 1-Test is the most potent legal PH/PS available on the market today.

SNS 4-AD+ Methyl Xtreme (Stack with above)
Get noticeable gains in strength & size with minimal fluid retention!

Recommended Cardio

Light intensity treadmill with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.


Recommended Workouts

Day 1 - Chest and Mid-Upper Back

    Superset 1

    Goal: To blow the chest out forward and then to next blow the back up backward
    Muscles worked: Total chest and total back

    Set 1 - Flat Bench Press and Standing Bent-over Row 8-10 reps

    Set 2 - Flat Bench Press and Standing Bent-over Row 8-10 reps

    Set 3 - Flat Bench Press and Standing Bent-over Row 8-10 reps

    Set 4 - Flat Bench Press and Standing Bent-over Row 8-10 reps

    Superset 2

    Goal: To blow the upper chest out and up and then to expand the V-shape or back
    Muscles worked: Upper and middle chest and lats

    Set 1 - Incline Bench Press and Lat Pulldown 8-10 reps

    Set 2 - Incline Bench Press and Lat Pulldown 8-10 reps

    Set 3 - Incline Bench Press and Lat Pulldown 8-10 reps

    Set 4 - Incline Bench Press and Lat Pulldown 8-10 reps

    Superset 3

    Goal: To widen the chest and form an outer roundness to the chest and then to expand the muscles in between the ribs to exaggerate the width of the V-shape/lats
    Muscles worked: Upper/outer chest and serratus anterior - rib meat - and lats)

    Set 1 - Incline Dumbbell Flyes and Dumbbell Pullovers 8-10 reps

    Set 2 - Incline Dumbbell Flyes and Dumbbell Pullovers 8-10 reps

    Set 3 - Incline Dumbbell Flyes and Dumbbell Pullovers 8-10 reps

    Set 4 - Incline Dumbbell Flyes and Dumbbell Pullovers 8-10 reps

Click here for printable workout log!


Powerful Back And Chest Superset Routine!
If you are looking to build a powerful V-shape back and an enormous chest, then this is a great routine for you! Read more!
[ Click here to learn more. ]

Day 2 - Biceps and Triceps

    Superset 1

    Goal: - To get the biceps bulging and explode the triceps
    Muscles worked: - Short head of biceps and outside of triceps

    Set 1 - Standing Barbell Curls and Weighted Dips 8-10 reps

    Set 2 - Standing Barbell Curls and Weighted Dips 8-10 reps

    Set 3 - Standing Barbell Curls and Weighted Dips 8-10 reps

    Set 4 - Standing Barbell Curls and Weighted Dips 8-10 reps

    Superset 2

    Goal: - To get the biceps bulging and explode the triceps
    Muscles worked: - Long head of biceps and upper/inside of triceps

    Set 1 - Seated Dumbbell Hammer Curls and Reverse-Grip Straight-Bar Pressdowns 8-10 reps

    Set 2 - Seated Dumbbell Hammer Curls and Reverse-Grip Straight-Bar Pressdowns 8-10 reps

    Set 3 - Seated Dumbbell Hammer Curls and Reverse-Grip Straight-Bar Pressdowns 8-10 reps

    Set 4 - Seated Dumbbell Hammer Curls and Reverse-Grip Straight-Bar Pressdowns 8-10 reps

Click here for printable workout log!


5 Star Arm Workouts!
In this article, I am simply going to give you a master list of the most result-producing arm routines in bodybuilding history!
[ Click here to learn more. ]

Day 3 - Abs and Low Back + Under Forearms (curl) and Top of Forearms (extend)

    Superset 1

    Goal: - To thicken the abs and build and strengthen the lower back
    Muscles worked: - All abs and lower back

    Set 1 - Hanging Knee Raises w/ Dumbbell and Hyperextensions w/ 25-pound plate 8-10 reps

    Set 2 - Hanging Knee Raises w/ Dumbbell and Hyperextensions w/ 25-pound plate 8-10 reps

    Set 3 - Hanging Knee Raises w/ Dumbbell and Hyperextensions w/ 25-pound plate 8-10 reps

    Set 4 - Hanging Knee Raises w/ Dumbbell and Hyperextensions w/ 25-pound plate 8-10 reps

    Superset 2

    Goal: - To thicken the forearms
    Muscles worked: - Forearms bottom and top

    Set 1 - Top of Forearm on Thigh, Dumbbell Wrist Curls and Bottom of Forearm on Thigh Reverse Dumbbell Wrist Curls 8-10 reps

    Set 2 - Top of Forearm on Thigh, Dumbbell Wrist Curls and Bottom of Forearm on Thigh Reverse Dumbbell Wrist Curls 8-10 reps

    Set 3 - Top of Forearm on Thigh, Dumbbell Wrist Curls and Bottom of Forearm on Thigh Reverse Dumbbell Wrist Curls 8-10 reps

    Set 4 - Top of Forearm on Thigh, Dumbbell Wrist Curls and Bottom of Forearm on Thigh Reverse Dumbbell Wrist Curls 8-10 reps

Click here for printable workout log!


Mass Training Tactics!
This month I will start presenting a series of routines that when performed in the sequence in which I present them are guaranteed to bring you the results that you are looking for...
[ Click here to learn more. ]

Day 4 - Quads and Hams

    Superset 1

    Goal: - To blow-up quads and blow-out hams
    Muscles worked: - Quads and hams

    Set 1 - Leg Extensions and Leg Curls 8-10 reps

    Set 2 - Leg Extensions and Leg Curls 8-10 reps

    Set 3 - Leg Extensions and Leg Curls 8-10 reps

    Set 4 - Leg Extensions and Leg Curls 8-10 reps

    Superset 2:

    Goal: - To blow-up quads and blow-out hams
    Muscles worked: - Quads and hams

    Set 1 - Feet Close Together Leg Presses and Romanian Deadlifts 8-10 reps

    Set 2 - Feet Close Together Leg Presses and Romanian Deadlifts 8-10 reps

    Set 3 - Feet Close Together Leg Presses and Romanian Deadlifts 8-10 reps

    Set 4 - Feet Close Together Leg Presses and Romanian Deadlifts 8-10 reps

Click here for printable workout log!


Wheels Of Steel - Volume 1!
It begins. The apprehension grows as the hours dwindle. Leg day is coming and you fucking loathe it. You hate the unbearable pain...
[ Click here to learn more. ]

Day 5 - Shoulders, Calves, and Shins

    Superset 1

    Goal: - To get cannon ball delts and huge traps
    Muscles worked: - Front, middle, and rear shoulders and traps

    Set 1 - Barbell Clean and Press and Bent-Over Rear Dumbbell Laterals 8-10 reps

    Set 2 - Barbell Clean and Press and Bent-Over Rear Dumbbell Laterals 8-10 reps

    Set 3 - Barbell Clean and Press and Bent-Over Rear Dumbbell Laterals 8-10 reps

    Set 4 - Barbell Clean and Press and Bent-Over Rear Dumbbell Laterals 8-10 reps

    Superset 2

    Goal: - To get cannon ball delts and huge traps
    Muscles worked: - Front, middle, and rear shoulders and traps

    Set 1 - Seated Dumbbell Side Lateral Raises and Seated Dumbbell Shrugs 8-10 reps

    Set 2 - Seated Dumbbell Side Lateral Raises and Seated Dumbbell Shrugs 8-10 reps

    Set 3 - Seated Dumbbell Side Lateral Raises and Seated Dumbbell Shrugs 8-10 reps

    Set 4 - Seated Dumbbell Side Lateral Raises and Seated Dumbbell Shrugs 8-10 reps

    Superset 3

    Goal: - To get huge calves and shins
    Muscles worked: - Front, middle, and rear of calves and shins

    Set 1 - Toe Presses w/Heels-in, Straight, and Out on a Leg Press Machine and Standing Flat Footed on Floor Front of the Feet Raises 8-10 reps

    Set 2 - Toe Presses w/Heels-in, Straight, and Out on a Leg Press Machine and Standing Flat Footed on Floor Front of the Feet Raises 8-10 reps

    Set 3 - Toe Presses w/Heels-in, Straight, and Out on a Leg Press Machine and Standing Flat Footed on Floor Front of the Feet Raises 8-10 reps

    Set 4 - Toe Presses w/Heels-in, Straight, and Out on a Leg Press Machine and Standing Flat Footed on Floor Front of the Feet Raises 8-10 reps

Click here for printable workout log!


Training Strategies For Massive Shoulders!
The focus of this article will be on complete shoulder development. Given that, ideally, exercise type and sequence should be changed regularly, five sample shoulder workouts will be provided.
[ Click here to learn more. ]

Day 6 & 7

Rest

About The Author

David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty five years old. To contact David Gluhareff please go to www.trainwithdave.com.

Be sure to also check out:
The Growth Surge Project!

Supersets To Mass Plan!
trainwithdaveg@yahoo.com

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cdhfootball

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cdhfootball

too many protein shakes lol

Apr 5, 2013 8:17pm | report
 
olguyl

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olguyl

LOL thats all you need protein and water

Aug 2, 2013 11:34pm | report
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