Suggested Advanced-Level Mass-Building ProgramBy Mike Christian

Source: Flex (July '88)

Monday-Thursday: Legs, Back, BicepsHanging Leg Raise 2-3x15-20Hyperextensions 2-3x15-20Squats 5x6-8Angled Leg Press 5x6-8Stiff-Legged Deadlifts 5x6-8

(1 Day/Week) Deadlifts (Other Day/Week) 5x6-8Barbell Bent Rows 5x6-8Front Pulldowns 5x6-8Standing Barbell Curls 5x6-8Seated Calf Raise 5x10-12

Tuesday-Friday: Chest, Shoulder, TricepsIncline Sit-Ups 2-3x20-25Machine Incline Press 5x6-8Bench Press 5x6-8Barbell Upright Rows 5x6-8Smith Machine Front Presses 5x6-8Triceps Parallel Bar Dips 5x8-10Barbell Reverse Curls 4x6-8Barbell Wrist Curls 4x10-12Standing Calf Raises 4x12-15Calf Presses 4x12-15

Notes:

Warm-up with 2-3 high rep sets per bodypart

Set Parameters (Doesn't Include Warm-Ups) 10-12 sets - large bodyparts 6-8 sets - small bodyparts

Add 20-30 lbs. per set (50-75 for some leg & back movements)

Do forced reps on 1-2 sets a week for large bodyparts only

Eat 5 meals per day

Take the following supplements dailyB-Complex (Resp. for muscle mass gains)

Vitamin C

Training Schedule:Intermediates- 4 day splitAdvanced- 3 On/1-2 Off