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good mass building workout
i have recently just started following this wokout... and have been trying to add 5 lbs to each set every 3rd week and been increasing from there... it is the first workout that lee priest used to build mass....
give it a shot and let me know how it works for you...
PRIEST'S FIRST MASS PROGRAM
BODYPART EXERCISE SETS REPS
DAY 1
Quadriceps Leg extensions 5 8-10
Squats 5 6-8
Leg presses 5 6-8
Lunqes 5 6-8
Hamstrinqs Leg curls 5 6-8
Stiff-leg deadlifts 5 6-8
DAY 2
Back Chinups 5 6-8
Barbell rows 5 6-8
Dumbbell rows 5 6-8
Seated cable rows 5 6-8
Pulldowns 5 6-8
DAY 3
Shoulders Military presses 5 6-8
Dumbbell side laterals 5 6-8
Dumbbell front raises 5 6-8
Bent rear laterals 5 6-8
Biceps Barbell curls 5 6-8
Dumbbell curls 5 6-8
Preacher curls 5 6-8
Cable curls 5 6-8
DAY 4
Chest Bench presses 5 6-8
Incline dumbbell presses 5 6-8
Dumbbell flyes 5 6-8
Incline flyes 5 6-8
Triceps Pushdowns 5 6-8
Dumbbell extensions 5 6-8
Dips between benches 5 6-8
French presses 5 6-8
Notes: Calves were trained every day with one exercise done for four or
five sets of 50-100 reps. Abdominals were trained occasionally with
leg raises and trunk twists.
PRIEST'S SERMON
Even as a teenager, Lee Priest utilized high-volume workouts. Performing 20 or more high-intensity sets per bodypart may lead to overtraining, but even if his First Mass Program (see chart) isn't right for you, here's how you can follow the Priestly path.
* Instinctive Training Priest monitors his physique before and during each workout and uses only those exercises and techniques that work best for him on that particular day.
* Variety Priest regularly alters his exercises, the order of exercises and his training sprit.
* Heavy Basics The one constant in Priest's training has been his dependence on free-weight basic lifts and the fact that virtually every set is heavy (six to eight reps).
* Helping Hands Priest has always benefited from training partners to assist with forced reps and encouragement.
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