6 Days Muscle Mass Workout Plan
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Machine Chest Press | 3 x 8-12 | Control the weight, full range of motion |
| Incline Machine Press | 3 x 8-12 | Focus on upper chest activation |
| Pec Deck / Machine Fly | 3 x 10-12 | Squeeze at the peak contraction |
| Cable Pushdown | 3 x 8-12 | Keep elbows tucked, controlled movement |
| Machine Overhead Extension | 3 x 10-12 | Stretch triceps fully at bottom |
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Lat Pulldown Machine | 3 x 8-12 | Pull to upper chest, squeeze shoulder blades |
| Seated Row Machine | 3 x 8-12 | Retract shoulder blades, avoid momentum |
| Rear Delt Machine | 3 x 10-15 | Light weight, focus on rear delt isolation |
| Machine Curl | 3 x 8-12 | Control negative portion of movement |
| Machine Preacher Curl | 3 x 10-12 | Full stretch at bottom, peak contraction |
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Leg Press Machine | 3 x 10-15 | Full depth, controlled ascent |
| Hamstring Curl Machine | 3 x 10-12 | Squeeze hamstrings at top |
| Machine Extension | 3 x 10-12 | Control the negative, pause at top |
| Calf Raise Machine | 3 x 15-20 | Full stretch and contraction |
| Machine Crunch | 3 x 15-20 | Focus on ab contraction |
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Machine Press | 3 x 8-12 | Strict form, full range of motion |
| Lateral Raise Machine | 3 x 10-12 | Control the weight, pause at top |
| Machine Front Raise | 3 x 10-12 | Avoid using momentum |
| Shrug Machine | 3 x 10-12 | Roll shoulders up and back |
| Arm Machines | 3 x 10-12 | Alternate biceps and triceps exercises |
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Machine Circuits | 3 x 12-15 | Move quickly between exercises |
| Leg Machines | 3 x 12-15 | Higher rep range for conditioning |
| Machine Oblique Twist | 3 x 15-20 | Control rotation, engage core |
| Machine Circuit | 3 x 12-15 | Focus on continuous movement |