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Day 15: Full Body

John gaines – Mass Building Program / Workout Plan

Barbell Squat

Equipment: Barbells

Barbell Squat

5 Sets

5 Reps

Barbell Bench Press - Medium Grip

Equipment: Barbells

Barbell Bench Press - Medium Grip

5 Sets

5 Reps

Bent Over Barbell Row

Equipment: Barbells

Bent Over Barbell Row

5 Sets

5 Reps

Push Press

Equipment: Barbells

Push Press

5 Sets

5 Reps

Split Squat with Dumbbells

Equipment: Dumbbells

Split Squat with Dumbbells

3 Sets

8 Reps

Leg Extensions

Equipment: Machine

Leg Extensions

5 Sets

8 Reps

Standing Calf Raises

Equipment: Machine

Standing Calf Raises

3 Sets

20 Reps

Crunch - Legs On Exercise Ball

Equipment: Body Only

Crunch - Legs On Exercise Ball

3 Sets

20 Reps

Flat Bench Lying Leg Raise

Equipment: Body Only

Flat Bench Lying Leg Raise

3 Sets

20 Reps

Plate Twist

Equipment: Other

Plate Twist

3 Sets

20 Reps

Day 14: RestWorkout Plan Day 16: RestWorkout Plan

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