
Men’s Body Sculpting: Muscle Mass Generator
Author:
Table of Contents
Muscle Mass ProgramProgram Overview
At a Glance
Day 1: Push Workout
Chest (Select one)
- Dumbbell Chest Fly
- Machine Chest Fly
Chest (Select one)
- Incline Bench Press
- Machine Incline Press
Shoulders (Select one)
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Seated Dumbbell Lateral Raise
- Barbell Shoulder Press
Triceps
- Close-Grip Bench Press
Abs
- Decline Sit-Up
Day 2: Legs Workout
Quadriceps (Do both)
- Leg Extension
- Barbell Squat
Hamstrings
- Leg Curl
Calves (Select one)
- Standing Calf Raise
- Donkey Calf Raise
- Seated Calf Raise
- Straight Leg Raise
Day 3: Pull Workout
Back (Select one)
- Chin-Up
- Wide-Grip Pull-Down
Back (Select one)
- Barbell Row
- Seated Cable Row
- Dumbbell Row
Biceps
- Barbell Curl
Abs (Do all)
- Incline Leg Raise
- Bench Leg Raise
- Vertical Leg Raise
Nutrition
- Overview
- My Weight-Based Needs
- Meal Plan: 1600 Calories
- Meal Plan: 1800 Calories
- Meal Plan: 2000 Calories
- Meal Plan: 2200 Calories
- Meal Plan: 2400 Calories
Progress Tracker
About HK
Quotes
“Evans lays Men’s Body Sculpting out in clear, practical steps that take the guesswork out of bodybuilding and fitness regimens.”
Jim Schmaltz
Editor in Chief, Muscle & Body magazine
“When it comes to body sculpting, Nick’s knowledge is unmatched. His book Men’s Body Sculpting offers essential advice for men wanting to improve their health, fitness, and appearance.”
Kris Gethin
Editor in Chief, www.Bodybuilding.com