A Mass Building Program for the Busy Papa Bear

 

This 3 day program will allow you to gain muscle without affecting the time you need to spend with your family, working and all your dadmin duties (are the bins out today or tommorrow!?).

This program allows you to get all the necessary work done needed to stress the body into growing but in a time frame that fits into your busy schedule. To do this Supersets and Drop Sets will be utilised. The muscle group split used in this program is inspired by methods used by Arnold Schwarzenegger.

 

Day 1

Chest and Back

1. Superset

Dumbell Bench Press

Dumbell Row

4 sets of 10 reps, 60 secs rest (e.g. First exercise for 10 reps immediately followed by the second exercise for 10 reps, rest 60 seconds, repeat 4 times.)

 

2. Superset

Incline Dumbell Fly

Rear Delt Dumbell Fly

3 sets of 12 reps, 60 secs rest

 

3. Superset

Bodyweight Dips

Bodyweight Pull Ups

5 sets of as many as you can do, 60 secs rest.

 

 

Day 2

Legs

 

1. Squats

4 sets of 8 reps, 90 secs rest

 

2. Superset

Leg press

Dumbell Romanian Deadlift

3 sets of 10 reps, 60 secs rest

 

3. Supersets

Leg Extensions

Leg Curls

3 sets of 15 reps, 60 secs rest

 

4. Calf raises

Gaint drop set (e.g. pick a weight where you can do 10 reps. Complete 10 reps, immediately drop the weight by 2 -5 kg and complete another 10 reps, repeat this until there is no more weight. Aim for 40 – 60 total reps)

 

 

Day 3

Shoulders and Arms

 

1. Over Head Press

4 sets of 8 reps, 90 secs rest

 

2. Superset

Dumbell Side Raises

Reverse Cable Flyes

3 sets of 10 reps, 60 secs rest

 

3. Superset

Upright Row

Cable Face Pull

3 sets of 10 reps, 60 secs rest

 

4. Superset

Cable Tricep Pull Down (Rope attachment)

Cable Bicep Curl (Rope attachment)

3 sets of 15 reps, 60 secs rest