Top 5 Shoulder Workouts For Mass

Broad, muscled shoulders are any man’s dream to achieve. Many go to the gym to get that V-tapered upper bod seen in magazines and on websites. The good news is that it isn’t just a dream. Men can get broad shoulders with the right combination of shoulder workouts.

A good note to remember before starting out shoulder exercises is to keep the right form as instructed. The shoulder is composed of very small muscles and held by a joint that is easily injured. Improper positioning and use of weights and equipment can cause injury that could result to difficulties in exercise and achieving the desired result.

Listed below are the top 5 shoulder workouts that you can complete to help you achieve the “Shoulders of Atlas”

1) Shoulder presses

 target the deltoid muscle, upper trapezius, triceps, and serratus anterior muscles. Starting position is sitting on a bench with back straight and hold two dumbbells just above the shoulder level with the palms facing upwards. Start the exercise by pressing the dumbbells straight up until the two dumbbells nearly touch each other overhead. Finish the exercise by returning to the starting position. Avoid locking the elbows when hands are overhead. The benefits of completing this exercise include building of the upper arms, capped shoulders,
 high shoulder-to-waist ratio, working the stabilizer muscles, and achieve symmetry between the left and right upper arms. Do 3 sets of up to 8 to 10 repetitions.

2) Upright Rows

Upright rows work the deltoids, biceps, and trapezius muscles. Starting position is standing with feet slightly apart with barbells just in front of the thighs using an overhand grip. The exercise starts by raising the barbell to chin level, keeping it close to the body. Finish the exercise by returning to the starting position. The elbows should be raised as high as possible at the top of the movement. A combination of lighter weights and more repetitions lead to muscle gain. Upright rows are to be done in 3 sets with 8 to 10 repetitions.

3) Dumbbell Lateral Raises

Dumbbell lateral raises target the deltoids, specifically the anterior deltoids. Starting position is to stand straight, grasping dumbbells with palms facing toward each other. In resting position, dumbbells should be held in front of the thighs; legs are spread slightly apart. Begin the exercise by raising the dumbbells out to the side until shoulder level. Finish the exercise by returning to the starting position. Use manageable weight only. Elbows should be kept slightly bent. Capped shoulders are achieved with this exercise. Workout should be up to three sets with 10 to 15 repetitions.

4) Dumbbell Front Raises

The anterior deltoid muscles are targeted in this workout. Dumbbells are held using an overhand grip just in front of the thighs. To start, one arm raises a dumbbell out in front until shoulder level. Finish the exercise by returning to original position. Repeat the exercise using the other hand. This is done alternately. Back should be kept straight throughout the whole exercise. Use only manageable weight and use the weight of the entire body to lift the dumbbells. Dumbbell lateral raises buff up the deltoids to show off capped shoulders. The exercise is done in three sets of up to 10 to 15 repetitions.

5) Bent-Over Lateral Raises

The posterior deltoids and trapezius muscles are worked out with the bent-over lateral raise exercise. Starting position is standing bent at the waist with knees slightly apart. Dumbbells are grasped with palms facing inward and elbows slightly bent. Start the exercise by raising the dumbbells out to the sides. Finish the exercise by returning to the starting position. This develops capped shoulders and the upper back for that ripped upper body. The whole duration of the exercise, the back should be kept straight while bent at the waist. This is done in three sets of 10 to 15 repetitions.

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The Most Effective Muscle Building Exercises

If your goal is to select the best muscle building exercises from the thousands of different weight training exercises that are popular these days, it can be a hard task to reduce the list down to a manageable number of only the most effective free weights movements. What you find with nearly all of the exercises that are making the rounds in the gyms these days, is that each and every movement is either a derivative of one of the basic body building exercises or a specific exercise designed to target a certain muscle group. If your goal is to build muscle mass fast, then it's vital that you scratch down a short and manageable list of the free weights exercises that have been proven to help your muscles get stronger and grow.

Sure it's true that any weight training exercise will induce muscle growth up to a certain point, there is one style of free weight training in particular that has stood the test of time, compound exercises. While certainly not too exciting compound exercises are the most basic free weight exercises around and are very effective at helping you increase your muscular strength and helping you pack on muscle mass fast.

The beauty of free weight compound movements lies in the fact that they allow you to train with heavy weights through a complete range of motion that typically stimulates multiple body parts and multiple joints. This allows you to induce muscle growth in more than one muscle group by performing only one exercise. If you incorporate these types of muscle building exercises you are all but guaranteed to get the most out of your time in the gym.

That said, there are a ton of compound exercises and variations of those exercises, so which ones are the most effective for inducing muscle growth? As with anything in the bodybuilding and fitness realm, the specific free weights exercises that you decide to slide into your workouts will be based completely upon your goals. What works well for you may not work at all for me, so take the time to choose the best muscle building exercises for you and get to work!

Here is my go-to list of the most effective bodybuilding exercises. These are the exercises that make up about 98% of all of my bodybuilding workouts. While basic, focusing on these free weights exercises most of the time allows me to continue to enjoy increases in my strength and muscle growth in a very reasonable amount of time.

The Best Muscle Building Exercises

• Barbell Squat
• Lying Triceps Press
• Overhead Triceps Extensions
• Lunges (Barbell or Dumbbell)
• Weighted Step Ups
• Barbell Curls
• Alternating Dumbbell Curls
• Dead lift
• Stiff Legged Dead lift
• Barbell Rows
• Dumbbell Rows
• Seated DB Shoulder Press
• Barbell Shrugs
• Pull-ups
• Bench Press (Barbell or Dumbbell)
• Incline Press (Barbell or Dumbbell)
• Standing Barbell Shoulder Press

You probably noticed that a few of these exercises are technically not compound movements. In order to target certain muscle groups (like your traps and shoulders), you will need to perform some isolation movements. Whenever I need to work any isolation exercises into my workouts, I always try to choose the ones that allow me to train with the heaviest possible weight. Any exercise that restricts my range of motion too much will not allow me to train heavy enough.

Stop piecing together your workouts with less effective isolation movements and start getting the most out of your time in the gym. If you incorporate these basic yet effective muscle building exercises into your training sessions and put some effort into training hard and heavy, you'll begin to gain muscle mass and strength faster than you ever thought possible.

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The 4 Day A Week Beginner's Workout

If you're a beginner who is just looking to get started with your workout program plan, it's going to be important that you take some time to ensure that you are doing a workout that is going to help you successfully reach the goals that you have set.

A four day workout is a great start for a beginner as it will still provide ample time off during the week for rest and allow you to specialize more on specific muscle groups compared to a full body workout set-up.

Let's look at what this four day a week beginners workout consists of.

The Split -

First, we'll be using an upper/lower body split for this workout, meaning you'll perform one upper body workout one day, one lower the next, take a rest day in between and then repeat the cycle before taking the week off for complete rest and recovery.

This split works great for both beginners and more advanced trainees, so you can in fact carry it forward as you progress along, making some adjustments for added difficulty.

The Exercise Selection -

The main focus of this workout will be around compound movements since as a beginner, focusing on increasing your overall strength foundation will be key to success.

Compound exercises allow you to do this while still keeping the total volume of the workout session at a reasonable level.

We will add a few isolation exercises towards the end of the workout to fully fatigue the smaller muscle groups, while keeping total volume still in check.

Rep/Set Ranges -

Finally, your reps will be kept in the strength building rep range so that you can focus on building that strong strength base before you advance your protocol.

The sets will be kept at a moderate level as well, using 2-3 sets per exercise to avoid overtraining from setting in. You need to move slowly at this point to allow your body time to adapt to the exercise demands being placed upon it.

If at any point as you go about this workout you start to feel like you aren't recovering between sessions, reduce back on the total set number of a few exercises. Never reduce back on the weight level however as that's where your primary gains are made.

Let's look at your workout approach:

Monday

Exercise Reps Sets Rest

Squats 8 2 60 seconds

Deadlifts 8 2 60 seconds

Lunges 10 2 60 seconds

Seated Calf Raise 12 2 30 seconds

Standing Calf Raise 12 2 30 seconds

Plank Hold 30 second hold 2 30 seconds

Tuesday

Exercise Reps Sets Rest

Chest Press 8 2 60 seconds

Bent Over Rows 8 2 60 seconds

Shoulder Press 10 2 60 seconds

Bicep Curl 12 2 30 seconds

Tricep Extension 12 2 30 seconds

Wednesday Off

Thursday Reps Sets Rest

Leg Press 8 2 60 seconds

Deadlift 8 2 60 seconds

Lat pulldowns 10 2 60 seconds

Front Lateral Raise12 2 30 seconds

abs Bicycle 15 2 30 seconds

ABS  15 2 30 seconds

Friday

Exercise Reps Sets Rest

Incline Chest Press 8 2 60 seconds

Pull-up 8 2 60 seconds

Shoulder Press 10 2 60 seconds

Bent Over Rows 10 2 60 seconds

Lateral Raise 12 2 30 seconds

Rear Delt Fly 12 2 30 seconds

Saturday/Sunday

Off or light cardio

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The Best Tricep Muscle Exercise Routine For Big Triceps

Tricep are a good addition to the big guns of biceps in the front of the arms.

There are three parts to the tricep; the lateral, medial, and long heads. In order to fully develop the tricep, it is crucial that you work each of these three parts. One tricep exercise will not be enough to work all three parts of the tricep.

The best routine for big triceps is immediately after you work out your chest since most chest exercises also target the triceps. It is a good warm up for your tricep muscles. Work the triceps two times a week with at least 48 hours between workouts. Follow this exercise routine for the biggest tricep growth.

1st Tricep Workout Day:

Standing Dumbbell Extension: Sets 3, Reps 8-10To do this exercise you need a dumbbell at your preferred weight. Stand with the weight over your head, gripped by both hands with the arms extended. Lower the weight behind your head as you bend your elbows and bring it back up.

Lying Tricep Extension: Sets 3, Reps 10To do this exercise you should lie down on a bench holding the barbell with both hands less than shoulder width apart and your arms fully extended over your head. Then move the weight back slightly and lower it down to the top of your head. It is important that you keep your elbows in during the whole movement.

Tricep Dips: Sets 3, Reps 8-10This exercise is done on the parallel bars. You should place yourself between the bars with the bars at the sides of your shoulders. Grip each bar with your palms facing each other. Push yourself up until your arms are almost completely extended but not locked out. Bend your knees and cross your feet. Bring your body weight down slowly as you bend your elbows.

2nd Tricep Workout Day:

Close Grip Bench Press: 3 sets, Reps 8-10This is like a traditional bench press except the hands should be closer together on the bar. Perform it like a regular bench press.

Tricep Push downs: 3 sets, Reps 10This workout is down with a cable pulley with a bar at the end. Place both hands on each side of the bar with your palms facing away from the body. Pull the bar down and straighten your arms all the way.

Tricep Push Ups: Sets 1, Reps 20This move is close to the traditional push up. The only difference is the placement of the hands. Instead of having them shoulder width apart, bring them in closer until the thumbs are almost touching. Come down until your nose is close to the floor.

This workout should be done for the first 4-6 weeks. After that, change it up with some different moves or heavier weights. Remember that the body gets used to a routine. To keep the muscles in shock and still growing you have to give it something new to do.

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2 Shoulder Routines to Get the Best Shoulder Workout Guaranteed

If you're trying to get that sculptured and shredded upper body, you must have well developed shoulder muscles. Having lean, cut and thick shoulder muscles will give you that v-shape physique that every bodybuilder is looking for. The good news here? Finding the best shoulder workout, to build bigger shoulders takes just minutes a week.

Almost all serious bodybuilders will admit that big robust shoulders make the most important contribution towards how your upper body looks.

Your shoulder muscles are essentially divided into three parts, the font ( anterior ), the middle ( medial ) and the back ( posterior ). These three muscles are accountable for all rotational movements made by your arms.

Now it is possible to exercise all 3 parts of your shoulder muscles with only 2 different exercises, a shoulder raise and an overhead press.

The biggest thing to remember here is that the one exercise that's most difficult for building bigger shoulders is the overhead press. The stimulating and powerful overhead press exercise can't be matched as far as effectiveness. It is better to use a dumbbell for the overhead press but a barbell will work as well but is not as effective.

Using dumbbells gives you an even shoulder workout because one of your shoulders cannot cheat and compensate for the other one. The full stress and stimulation is on the shoulders rather than on the upper chest as with the barbells.

When you are doing your overhead press with dumbbells make sure the seat has a back for support. Press up the dumbbells all the way up to the ceiling just shy of locking your elbows. When you lower the weights, bring them back down only to shoulder level and then back up again.

This next shoulder exercise is named the side lateral raise. This works the medial head of the shoulder muscle. This is going to be the best shoulder workout for widening our upper body and giving you that v-shape.

Here's how to do that shoulder workout. Stand with your knees shoulder length apart and a touch bent. Grab a pair of dumbbells with your palms facing inward. Keep your arms a little bent as well. Raise your arms to your shoulder level and then back down again.

These two exercises will give you the best shoulder workout ever. It's important to remember that there isn't any need for lots of other shoulder exercises. These 2 will give you the most bang for your buck as far as strength and size go.

Many of us forget that our shoulders get worked as a side-product of many of the other exercises we're doing at the gymnasium. What has a tendency to happen is that they overwork their shoulder muscles and obstruct their progress as a result.

There's no need to isolate the anterior or posterior shoulder muscles. The explanation is that the anterior muscles get stimulated while doing bench press exercises while the posterior shoulder muscles get stimulated while doing seated rows for your back.

Shoulder muscles respond more to the standard of the workout rather than the quantity. Make sure to remember that.

Here are a pair routines that may give you the best shoulder workout ever.

Shoulder exercise routine 1:

Seated Overhead Dumbbell Press two sets of 5-7 reps

Standing Dumbbell Side Laterals 1-2 sets of 10-12 reps

Since I know you will potentially continue doing isolation exercises for the anterior and posterior heads for awhile, take a look at the following routine.

Shoulder Routine 2:

Standing Dumbbell Side Laterals 1-2 sets of 10-12 reps

Seated Rear Lateral Dumbbell Raise one set of 10-12 reps

Standing Front Dumbbell Raise 1 set of 10-12 reps

Seated Overhead Dumbbell Press 2 sets of 5-7 reps

That shoulder workout is really all you will ever need right there!

This isn't a time to slack. You want to push it to total muscle failure if you wan to see results. Make sure that you cannot do another rep without messing up your form. Also make efforts to keep your progress in a log book to trace progress and results. Remember what gets tracked gets measured.

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Best Workout Routines for Men

Exercise is one of the most effective ways to obtain physically fit bodies. There are various fitness training programs that have been designed and developed to help individuals with the proper techniques and schedules of doing their workouts. To ensure good result and maximize the effectiveness of the workout program, one should also follow a proper and strict diet that would match the kind of workouts a person is doing and the amount of energy the body needs while doing the exercises. Consume food that are high in protein and helps burning of fats faster and have lower fat content.

Choosing the best workout routine for men can be achieved by consulting professional fitness trainers and by going to the gym. Although there are various workout programs that can be done at home, if you have the necessary resources like time and money, you might as well maximize the effectiveness of obtaining the perfect body you have been dreaming by going to the gym regularly.

Gym fitness trainers can help you choose the best workout routines for men since everyone have different body structures therefore there are different types of workout routines suitable and appropriate for every person. You can also be sure of your safety since there are fitness professionals that are ready to guide and help you with the proper and effective way to do the workouts.

Here is one of the best workout routines for men that can be done when you are in a gym. This type of workout routine is very simple and easy to follow and can be done three to four times weekly depending on the available schedule of the person. To do the workout routine effectively, one should prepare properly first like doing the proper warm-ups and exercises to avoid injuries, and other joint and muscle problems.

Ideal workout preparations and warm-ups would be cardiovascular activities like treadmill jogging for five to ten minutes and then followed by some stretching exercises for the body. Remember that this workout routine is done in a gym therefore proper guidance is needed from fitness trainers if not familiar with the type of workouts and the type of equipment needed for the workout to ensure safety and avoid injuries.

Day 1 - Chest and Abdomen Trainings

* For the chest improvement, you can try the Decline Close-Grip Bench Press and Cable Chest Press.

* For the abdomen, try Abdominal Reverse Curl, Bicycle Kick, Barbell, Inclined Reverse Crunch, Standing Oblique Crunch and Swiss Ball Oblique Crunch.

Day 2 - Shoulders and Arms Trainings

* For the shoulders, try Bar Military Press, Cable Rear and Side Lateral Raise and Machine Shoulder Press.

* For the Biceps, ideal workouts would be Standing Biceps Curl and Dumbbell Biceps Curl.

* And Seated Triceps Extension for the Triceps.

Day 3 - Muscle Back Improvement

* Lat Pull Down and Cable Seated Low Row.

Day 4 - Leg Strengthening

* Machine Leg Press, Dead Lift and Machine Leg Curl.

You can try different combination of these workouts to form the best workout routine depending on the advice and recommendation of your fitness trainer that would be more appropriate and suitable for you.

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Best Workout Chest Routine - Exercise Your Chest Once a Week

Every Guy wants a bigger, more devolved chest; I'm going to give you a few tips on how to build your upper chest muscles. These are the most basic workouts for your chest that you want to focus on. I will start by talking about the inner chest; this is where you get that line of separation in the middle of your inner chest. Then you want to build your upper chest, for a broader and fuller look. Last thing is your lower chest; this is where you have the look of your chest being lifted off your abs.

So lets have a look at the chest workouts routine below:

Chest Workout Routine

Order	Exercise	Sets	Reps	Rest Interval
A	Pench Press	4	10-15	60 sec
B	Incline barbell press	4	10-15	60 sec
C	Dumbbell chest press	4	10-15	60 sec
D E F G H L	Dumbbell chest Flyes Machine Fly Machine chest press Decline Barbell PressDumbbell pullover Cable Flyes	3 3 3 3 3	10-12 10-12 10-12 10-12 10-12	60 sec

To build your inner chest there are a couple exercises you can do, first chest exercise is the peck deck, every gym has one, this is a machine that you sit up right on, and pull the handles in front at 90 degrees.

The next exercise is the flys, you can do this on a flat bench or an incline, it's basically the same as the peck deck but you are laying down.

Upper Chest is a best done with an incline bench, with either a barbell, or dumbbells. This chest exercise is performed by pushing the weight straight up and coming back down right at your shoulders.

The Lower chest is done the opposite of the upper chest, to build your lower chest is using a decline bench, again either a barbell or dumbbells will work here. Most people don't do this exercise at all, or just have no clue there is a way to build your lower chest.

The last thing I want to mention is the flat bench, in which you see everyone doing, this is an excellent workout, but it doesn't focus on the different parts of your chest. This exercise is best done at the end of your workout, or as a cool down.

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Killer Traps Training: Tips For Impressive Traps!

The trapezius (traps for short) are muscles that when well developed, can show dedication and maturity in your physique that few other muscles can. Whether striking poses for the camera or simply walking around in a T-shirt, well built traps are a huge indicator of a man who has spent many hours in the gym. This is not to say however, that if your traps are under developed that people won't still get that impression of you, however it does form part of the puzzle that is a complete physique.

Like the calf muscles, the traps are involved as secondary muscles in many exercises and daily movements. Whether pulling or pushing, your traps are involved to some degree, acting as stabiliser muscles. So, just like the calf muscles, they need to be taken through a complete and deliberate range of motion with a little twist added to it. Many people make the mistake of doing their shrugging exercises with an 'up and down' kind of movement where you hold the weights in your hands and bring your shoulders as close to your ears as possible. While this motion certain does offer some work to the trapezius muscles, it is not optimal.

Here are some tips to add size to your traps:

• Alternating heavy and light weight - The traps respond well to direct work with stimulus it isn't used to in your other lifts. Doing a heavy set of dumbbell or barbell shrugs for only a few reps is beneficial because it helps to boost the capacity for strength in your traps. Doing lighter weights allows you to go for a long, drawn out squeeze at the top of the movement; aiding you in making sure that the traps are properly trained by the end of the workout.


• Full range of motion - As mentioned earlier, people mistakenly use the standard 'up and down' motion for shrugs to build their traps. The optimal way to shrug would be to have your hands and shoulders completely lowered, squeezing your shoulder blades together and then proceeding to bring the weight as high as you can get it while stopping to squeeze at the top. You will experience an incredible amount of pain, but that's how you know it is working.


• Heavy deadlifts - Deadlifts done with proper form will go a long way in developing not only impressive trapezius muscles but also a thick, strong back.

These are tips that you can incorporate from your next workout onwards. They are easy to implement and to understand but they produce fantastic results! In a few weeks, watch the way your traps become thicker and fuller; no matter what the occasion!

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Best Exercises For Triceps Size

Is there a lifter out there that doesn't want bigger arms and a stronger bench press? The triceps are one of the most underrated muscle groups.  After all, they contribute a lot more to your overall arm size than your biceps, and they are an important muscle group in all pressing exercises.

With this is in mind it should seem obvious that building your triceps should be a priority if you want to get bigger and stronger.  The problem is that most lifters do not know how to train their triceps properly.  You will often see bodybuilders wasting away valuable energy on things like pushdowns and kickbacks. Now, there isn't anything wrong with these exercises, but the majority of your time would be much better spent on compound exercises which allow for heavy weights to be used.

In fact, you simply can't adequately stimulate all of the muscle fibers in the triceps without incorporating some exercises which allow for heavy loads to be used.  In general it is best to hit 1 or 2 heavy compound exercises and then move on to an isolation exercise to squeeze the last little bit out of your muscles.

With this in mind let's take a look at three fantastic exercises for your tris:

Triceps Skullcrushers

This is probably the body building movement with the most frightening name.  After all, who wants their skull smashed?  But the exercise is aptly named because it is done lying down on your back on a bench with a barbell at arm's length.  You will then flex at the elbows and lower the bar until it touches your forehead. Obviously if you do this in an uncontrolled manner it will hurt your skull!

The key to this exercise is to make sure the tension stays on the triceps.  To do this you want the elbows close to the body and pointed towards the ceiling. It is essential that you only flex and extend the elbows and that you do not move them forward or backward, or you will shift the tension off the triceps.

While this exercise is usually done by touching the bar to the forehead, you can vary the point at which you touch in order target specific sections of the triceps.  In general, shifting lower on the body, such as the chin, will hit the medial head harder, while shifting higher on the body will hit the long head harder.

Parallel Bar Dips

This is the classic triceps mass builder.  Dips are probably responsible for building more triceps msucle mass than any other movement.  This is due to the combination of heavy weights and targeted stimulation that they provide to the triceps.  When you first start lifting you may have trouble completing more than a couple of these, but as you progress it is important to continue adding weight by using a dumbbell between your feet or a specialized dip belt.  The addition of weight will allow you to continue to progress in this movement once you are capable of easily handling your body weight.

As with most triceps exercises, the key to proper performance is to keep your elbows close to the body.  This means using a close grip on the dip bars.  It also means that you should use an upright posture without too much forward lean.  Leaning forward shifts more of the tension to the deltoids and pecs, which is not what we want for our goal of bigger triceps.  Ideally you should descend into the bottom of the exercise until your upper arms were parallel with the ground. However, this will cause shoulder pain in a good percentage of lifters, and in this case you should either shorten the range of motion or skip the exercise altogether.

Close grip BB Bench Press

If this isn't the undisputed king of the triceps movements, then it is pretty close.  The ability to use heavy weights due to contributions from your chest and shoulders allows you to completely blast the triceps and force them to get bigger.  While you want to work on continually getting stronger, you should never sacrifice correct form for weight.  With this exercise it important to keep the elbows close to your body throughout the movement in order to keep as much tension as possible on the triceps.  Even with a close grip the tension can be shifted off of the triceps muscle and put onto the elbow joint if you do not keep the elbows tucked in tight. This obviously not only diminishes your muscle growth, but can lead to elbow and wrist injuries as well.

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The Rock, Dwayne Johnson's Workout Routine

Dwayne Johnson, better known as The Rock, is an American professional wrestler and you'm nowadays looks more back on the big screen. Dwayne is a striking appearance which is largely due to his muscle mass. In the following overview you find back his training combined with his feeding schedule.

Training at The Rock

Day 1 - Shoulders

• Seated Military Press Machine - 3 sets - 21 reps
• Dumbbell Lateral Raise superset with Dumbbell Front Raise - 3 sets - 8 reps
• Rear Delt Raise Cable - 5 sets - 12, 10, 8, 6, 4 reps
• Hammer Strength Shrug - 5 sets - 12, 10, 8, 6, 4 reps
• Four Way Neck Machine - four sets - 12 reps

Day 2 - Back

• Wide Grip Lat Pulldown - 5 sets - 12, 10, 8, 6, 4 reps
• Close Grip Lat Pulldown - 5 sets - 12, 10, 8, 6, 4 reps
• One Arm Seated Row Machine - four sets - 12 reps
• Back Extension - 4 sets - 15, 15, 12, 12 reps

Day 3 - Legs

• Leg Press - 4 sets - 25, 20, 18, ​​16 reps (last set is a drop set)
• Smith Machine Lunge - four sets - 8 reps per leg
• Lying Leg Curl - four sets - 12, 10, 8, 6 reps
• Standing Calf Raise - six sets - 16 reps (last set is a drop set)

Day 4 - Arms

• Alternating Dumbbell Curl - 5 sets - 12, 10, 8, 6, 4 reps
• Preacher Curl Machine - six sets - 12, 10, 8, 6, 21, 21 repetitions (* last two sets are 21s)
• Cable Tricep Extension - 5 sets - 12, 10, 8, 6, 20 reps
• Overhead Cable Extension - 4 sets - 12, 10, 8, 20 reps
• One Arm Reverse Grip Tricep Extension - 2 sets - 15 reps

* 21s means of which the first 21 repeats 7 times make the first half movement, then 7 times make the second half of the movement, and the last set of the full range of motion.

Day 5 - Chest

• Incline Dumbbell Press - 5 sets - 12, 10, 8, 6, 4 reps
• Dumbbell Bench Press - 5 sets - 12, 10, 8, 6, 4 reps
• Cable Crossover - four sets - 12 reps
• Push Ups - four sets - 15 reps (superset with crossovers)

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Bigger Biceps - 3 Exercises For Massive Bicep Size

Here are 3 highly effective exercises for bigger biceps.

STRAIGHT BAR CURL :

This is a powerhouse bicep builder exercise working the overall bicep. It's a MASS builder. You should, however, perform this correctly to get the mass building effects. Only allow your bi's to do the work. Don't swing and don't try to jerk the weight up. Let the biceps carry the load and curl that bar up slowly and controlled. Then lower it relatively slowly to work the negative. You'll feel that you've worked your overall bicep muscle with a good, strong couple sets of straight bar curls.

PREACHER CURLS :

This can be done on machines, or more effectively in my opinion, using a curl bar and a preacher curl bench where you place your elbows on the pads to isolate the bi's and you slowly curl up. Take a look at any guys in the gym with outstanding peak bicep muscles. The one's who have bi's that start just above the elbow and project out from their t-shirts. Chances are they've done some serious preacher curls in their day. This is a great exercise for working the peak in your bicep and having your bi's pop out from t-shirts. Don't to lower the bar down slowly on this exercise as the negative portion is extremely effective.

HAMMER CURLS : 

 These tend to be under rated but are very effective for getting bigger biceps. They are both mass builders AND peak bicep builders. Grabbing a dumbbell like you would a hammer and maintaining that palms toward body position, you curl the dumbbell up and then slowly lower. You will feel your peak getting worked as well as the overall bicep. These are great for getting a quick bicep workout in if you are short on time, or they work well as both a warm up exercise or a finishing exercise to really drive home that bicep burn.

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