6 Day Mass Gain Cycle - Day 1: Arms (Bicep Focus)

The following workout is just an example and may require some modification to fit you personally. Please warmup and stretch before doing any strength building exercises to avoid injury. Following this routine does not guarantee results in all individuals, please contact a medical professional if you have any concerns. 

The 3 Day Cycle ( Twice Per Week)

This 3 day cycle is specifically for those of us who have built up to consistent 5-6 days/week routine. The weights will be subjective but the primary focus of this cycle is strength and mass, we'll keep weight at 80-90% of your max and reps low. It is important to track your weights and reps from workout to workout, refer to our Workout Logging Article for more information, this will keep you accountable and will allow you to see strength gains as time goes on.


Day 1: Arms (Bicep Focus)

*Start workout with a warm up of super light high rep curls and triceps extension*

The focus of this arm day is to burn out your biceps, work through the burn and achieve maximum muscle hypertrophy to encourage maximum muscle growth. The last set on every exercise should be an all out battle to hit your reps, I'm talking if you're at Planet Fitness that lunk alarm better be going crazy as you get that weight up like the savage you are.


Note: Rest times can be used to stretch and to allow your workout partner to complete the exercise

Station Exercise Reps Weight(lbs)
 Station 1 EZ-Bar Traditional Curl 10,8,6,6 90, 90, 100, 100
EZ-Bar Reverse Grip Curl 10,8,6,6 60, 60, 70, 70
Station 2 Triceps Extension (on bench) 10,10,10,10 35
Station 3 Cable Straight Bar Curl 10,8,6,4 50, 60, 60, 70
Station 4 Cable Triceps Push-Down (Rope) 10,8,6,4 60, 60, 70, 75
Station 5 Dumbbell Windmill Hammer Curls 4,3,3,2 35, 35, 40, 40



Dumbbell Seated Curls

MAX, MAX, MAX, MAX 40,40,35,30
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