TestoFuel Workout Series – Mass Phase

TestoFuel Workout SeriesThe last workout routine we posted was our TestoFuel Strength Building Phase. The focus was on lifting heavy weights using compound movements. Now we’re moving on to a similar workout phase where we’ll focus on building muscle mass. This is slightly different in building mere strength. Our goal here is to build the muscle tissue with a mixture of compound movement using heavy weights but we’re increasing the rep range a little.

The TestoFuel Mass Building Phase is followed by training for strength so you should already be used to handling heavier weights. Building muscle mass isn’t much different. However, we want to now build the muscle tissue rather than merely lifting heavy weights. It’s heavy weights yet for a different purpose other than strength, though you should also continue to get stronger on this mass building workout plan. 

TestoFuel Mass Building Workout

Notes: This TestoFuel strength building workout plan uses heavy compound exercises with a mixture of isolation movements. Like the previous strength training workout you’ll be training 4 days a week and you workouts should last about an hour. You’ll notice your rep ranges are a little higher during the TestoFuel Mass Building Phase on your compound exercises. This is the keep the muscle under tension longer and build the muscle tissue. Also, with building mass you’ll use less explosive reps and more concentrated reps making sure you feel the muscle working each rep.

TestoFuel Make Your Training Count

Day 1 – TestoFuel Mass Chest and Triceps Workout

 

Exercise Sets x Reps
Incline Barbell Press 4 x 6-8
Dumbbell Press 4 x 8-10
Cable Flyes 3 x 10-12
Skull Crushers 3 x 10-12
Dips 3 x 12-15

Day 2 – TestoFuel Mass Leg Workout

 

 

Exercise Sets x Reps
Leg Press 4 x 10-12
Squats 4 x 10-12
Leg Extensions 3 x 10-12
Stiff-Leg Deadlifts 4 x 10-12
Seated Leg Curls 3 x 10-12
Seated Calve Raises 6 x 12

Day 3 – TestoFuel Mass – Rest

Light cardio or ab work can be done on day 3.

Day 4 – TestoFuel Mass Back and Biceps Workout

 

Exercise Sets x Reps
Reverse Grip Barbell Rows 4 x 6-8
Lat Pulldowns 4 x 8-10
Deadlifts 3 x 10-12
Barbell Curls 3 x 10-12
Dumbbell Hammer Curls 3 x 12-15

Day 5 – TestoFuel Mass Shoulders Workout

 

Exercise Sets x Reps
Dumbbell Press 4 x 6-8
Upright Rows 4 x 8-10
Lateral Raises 3 x 10-12
Barbell Shrugs 4 x 10-12

Day 6 – Rest

Light cardio or ab work can be done on day 6.

Day 7 – Rest

We recommend a complete rest day here. Eat whatever you want and fuel up for next week’s workouts.

We’re keeping the training days the same for the TestoFuel Mass Building Phase. In fact there are many major changes. We find that subtle changes are enough to trigger muscle confusion . This will help you continue getting bigger and stronger week after week. The changes you may notice are in the slightly increased rep ranges and more isolation exercises.

TestoFuel Mass Supplement Plan

Our TestoFuel Supplement Plan for building mass is going similar to the strength building stack. There’s one addition and that is the amino acid glutamine. Glutamine is important for recovery and building your immune system. The supplement plan is still very simple and inexpensive, yet extremely effective.

Supplement Times
TestoFuel 1 Serving Per Day
Creatine Pre/Post Workout
Whey Protein Pre/Post Workout
Glutamine Post Workout/Before Bed

That’s it for our TestoFuel Workout Series – Mass Phase.

Be Strong and Healthy,

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