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Shortcut to size 12 week mass tracker and weight tracker

Starting weight: 204lbs 2/29/2016


Tape Measurement: Chest: 42 1/2in L & R Arms: 15ins Waist: 38 1/2ins L & R Thigh:
26in
Skin Fold: Chest 6mm Thigh: 15mm Vertical Stomach: Side Stomach: 33mm 41mm Tricep:
5mm Back:31mm Under Arm 23mm

Week 1

Day 1
-----
Chest/Triceps/Calves

Barbell bench Press-Rest-pause last set. 4 sets of 12-15 reps Set 1: 135lbs Set 2:
135lbs Set 3: 135lbs Set 4: 135lbs
Barbell Incline Bench Press-Rest pause last set. 3 sets of 12-15 reps Set 1: 115lbs
Set 2: 115lbs Set 3: 115lbs
Incline Dumbbell Flyes-Rest pause last set. 3 sets of 12-15 reps Set 1: 15lbs Set
2: 15lbs Set 3: 15lbs
Cable Crossover pause last set. 3 sets of 12-15 reps Set 1: 26lbs Set 2: 26lbs Set
3: 26lbs

Tricep Pressdown-Rest pause last set. 4 sets of 12-15 reps Set 1: 30lbs Set 2:
35lbs Set 3: 35lbs Set 4: 35lbs
Lying tricep Ext(Skull Crushers)-Rest pause last set. 3 sets of 12-15 reps Set 1:
65lbs Set 2: 50lbs Set 3: 50lbs
Cable Overhead Tricep Ext-Rest pause last set. 3 sets of 12-15 reps Set 1: 15lbs
Set 2: 15lbs Set 3: 15lbs

Standing Calf Raises-Rest pause last set. 3 sets of 25-30 reps Set 1: body weight
204lbs Set 2: body weight 204 + 45lbs Set 3: body weight 204 + 45lbs
Seated Calf Raise-Rest pause last set. 3 sets of 25-30 reps Set 1: 60lbs Set 2:
60lbs Set 3: 60lbs

Day 2
-----
Back/Biceps/ABS

One-Arm Dumbell row-Rest pause last set. 4 sets of 12-15 reps Set 1: 35lbs Set 2:
40lbs Set 3: 45lbs Set 4: 45lbs
Wide-Grip Lat Pulldown-Rest pause last set. 3 sets of 12-15 reps Set 1: 70lbs Set
2: 85lbs Set 3: 85lbs
Standing Pulldown-Rest pause last set. 3 sets of 12-15 reps Set 1: 70lbs Set 2:
70lbs Set 3: 70lbs
Straight-Arm Pulldown-Rest pause last set. 3 sets of 12-15 reps Set 1: 20lbs Set 2:
30lbs Set 3: 30lbs

Barbell Curl-Rest pause last set. 4 sets of 12-15 reps Set 1: 35lbs Set 2: 45lbs
Set 3: 45lbs Set 4: 45lbs
Incline Dumbbell Curl-Rest pause last set. 3 sets of 12-15 reps Set 1: 15lbs Set 2:
15lbs Set 3: 15lbs
One-Arm High Cable Curls-Rest pause last ser. 3 sets of 12-15 reps. Set 1: bar Set
2: bar Set 3: bar

Bent-Knee Hip Raise-Rest pause last set(on bench)(do more if able to failure) 3
sets of 20-30 reps
Crunches-Rest pause last set. (do more if able to failure) 3 sets of 20-30 reps
Oblique Crunches-Rest pause last set. (do more if able to failure) 3 sets of 20-30
reps

Day 3
-----
Active Rest

Walked Baxter 2 miles up hill and down

Day 4
-----
Shoulders/Traps/Calves

Dumbbell Shoulder Press-Rest pause last set. 4 sets of 12-15 reps Set 1: 20lbs Set
2: 25lbs Set 3: 25lbs set 4: 25lbs
Side Lateral Raise-Rest pause last set. 3 sets of 12-15 reps Set 1: 15lbs Set 2:
25lbs Set 3: 25lbs
One-Arm Front cable Raise-Rest pause last set. 3 sets of 12-15 reps. Set 1: bar Set
2: bar Set 3: bar
High Cable Rear Delt Flyes-Rest pause last set. 3 sets of 12-15 reps. Set 1: 13lbs
Set 2: 18lbs Set 3:18lbs
Dumbbell Shrug-Rest pause last set. 4 sets of 12-15 reps. Set 1: Set 2: Set 3:

Seated Calf Raise-Rest pause last set. 4 sets of 25-30 reps. Set 1: 30lbs Set 2:
30lbs Set 3: 30lbs
Leg Press Calf Raise-Rest pause last set. 4 sets of 25-30 reps. Set 1: body weight
Set 2: body weight Set 3: body weight Set 4: body weight

Day 5
-----
Legs/ABS

Barbell squat-Rest pause last set. 4 sets of 12-15 reps Set 1: 25lbs Set 2: 25lbs
Set 3: 25lbs Set 4: 25lbs
One-Leg Leg Press(Bench Step Up)-Rest pause last set 3 sets of 12-15 reps Set 1:
body Set 2: body Set 3: body
Leg Extensions-Rest pause last set. 3 sets of 12-15 reps Set 1: 50lbs Set 2: 60lbs
Set 3: 60lbs
Romanian Deadlift-Rest pause last set. 4 sets of 12-15 reps Set 1 95lbs: Set 2:
95lbs Set 3: 95lbs Set 4: 95lbs
Lying Leg Curls-Rest pause last set. 3 sets of 12-15 reps Set 1: 25lbs Set 2: 50lbs
Set 3: 50lbs
Bent-Knee Hip Raise(On Bench)-Rest pause last set. 3 sets of 20-30 reps Set 1: Set
2: Set 3:

Crunches-Rest pause last set. 3 sets of 20-30 reps Set 1: Set 2: Set 3:
Plank-Rest pause last set. 3 sets of 1 min rep

Day 6
-----
Active Rest

Walking

Day 7
-----
Active Rest

Walking
Day 8
-----
Chest/Triceps/Calves

Barbell bench Press-Rest-pause last set. 4 sets of 9-11 reps Set 1: 135lbs Set 2:
155lbs Set 3: 155lbs Set 4: 155lbs
Barbell Incline Bench Press-Rest pause last set. 3 sets of 9-11 reps Set 1: 135lbs
Set 2: 135lbs Set 3: 135lbs
Incline Dumbbell Flyes-Rest pause last set. 3 sets of 9-11 reps Set 1: 20lbs Set 2:
20lbs Set 3: 20lbs
Cable Crossover pause last set. 3 sets of 9-11 reps Set 1: 26lbs Set 2: 26lbs Set
3: lbs

Tricep Pressdown-Rest pause last set. 4 sets of 9-11 reps Set 1: 40lbs Set 2: 40lbs
Set 3: 40lbs Set 4: 40lbs
Lying tricep Ext(Skull Crushers)-Rest pause last set. 3 sets of 9-11 reps Set 1:
55lbs Set 2: 55lbs Set 3: 55lbs
Cable Overhead Tricep Ext-Rest pause last set. 3 sets of 9-11 reps Set 1: 30lbs Set
2: lbs Set 3: lbs

Standing Calf Raises-Rest pause last set. 4 sets of 15-20 reps Set 1: body weight
204lbs Set 2: body weight 204 + 45lbs Set 3: body weight 204 + 45lbs
Seated Calf Raise-Rest pause last set. 4 sets of 15-20 reps Set 1: 60lbs Set 2:
60lbs Set 3: 60lbs

Day 9
-----
Back/Biceps/ABS

One-Arm Dumbell row-Rest pause last set. 4 sets of 9-11 reps Set 1: 50lbs Set 2:
50lbs Set 3: 50lbs Set 4: 50lbs
Wide-Grip Lat Pulldown-Rest pause last set. 3 sets of 9-11 reps Set 1: 90lbs Set 2:
90lbs Set 3: 90lbs
Standing Pulldown-Rest pause last set. 3 sets of 9-11 reps Set 1: 90lbs Set 2:
90lbs Set 3: 90lbs
Straight-Arm Pulldown-Rest pause last set. 3 sets of 9-11 reps Set 1: 40lbs Set 2:
40lbs Set 3: 40lbs

Barbell Curl-Rest pause last set. 4 sets of 9-11 reps Set 1: 35lbs Set 2: 45lbs Set
3: 45lbs Set 4: 45lbs
Incline Dumbbell Curl-Rest pause last set. 3 sets of 9-11 reps Set 1: 20lbs Set 2:
20lbs Set 3: 20lbs
One-Arm High Cable Curls-Rest pause last ser. 3 sets of 9-11 reps. Set 1:
resistance band 26lbs Set 2: resistance band 26lbs Set 3: resistance band 26lbs

Hanging Leg Raise-Rest pause last set(on bench)(do more if able to failure) 3 sets
of 15-19 reps
Weighted Crunches-Rest pause last set. (do more if able to failure) 3 sets of 15-19
reps
Dumbbell Side Bend-Rest pause last set. (do more if able to failure) 3 sets of 15-
19 reps

Day 10
------
Rest

Day 11
------
Day 12
------
Legs/ABS

Barbell squat-Rest pause last set. 4 sets of 9-11 reps Set 1: 25lbs Set 2: 135lbs
Set 3: 135lbs Set 4: 135lbs
One-Leg Leg Press(Bench Step Up)-Rest pause last set 3 sets of 9-11 reps Set 1:
body Set 2: body Set 3: body
Leg Extensions-Rest pause last set. 3 sets of 9-11 reps Set 1: 90lbs Set 2: 90lbs
Set 3: 90lbs
Romanian Deadlift-Rest pause last set. 4 sets of 9-11 reps Set 1 135lbs: Set 2:
135lbs Set 3: 135lbs Set 4: 135lbs
Lying Leg Curls-Rest pause last set. 3 sets of 9-11 reps Set 1: 65lbs Set 2: 65lbs
Set 3: 65lbs
Hanging Leg Raises-Rest pause last set. 3 sets of 20-30 reps Set 1: Set 2: Set 3:

Weighted Crunches-Rest pause last set. 3 sets of 15-19 reps Set 1: Set 2: Set 3:
Side Plank-Rest pause last set. 3 sets of 1 min rep

Day 13
------
Active rest

20 mins eliptical

Evening Weight: 201lbs 3/14/2016


Tape Measurement: Chest: 42 1/2in L & R Arms: 15 1/2ins Waist: 38 1/2ins L & R
Thigh: 26in
Skin Fold: Chest 13mm Thigh: 18mm Vertical Stomach:21 Side Stomach: 21mm 41 Tricep:
5mm Back:27mm Under Arm 25mm

Day 14
------
Active Rest

Day 15
------
Chest/Triceps/Calves

Barbell bench Press-Drop set final set. 4 sets of 6-8 reps Set 1: 155lbs Set 2:
155lbs Set 3: 155lbs Set 4: 155lbs
Barbell Incline Bench Press-Drop set final set. 3 sets of 6-8 reps Set 1: 135lbs
Set 2: 135lbs Set 3: 135lbs
Incline Dumbbell Flyes-Drop set final set. 3 sets of 6-8 reps Set 1: 25lbs Set 2:
25lbs Set 3: 25lbs
Cable Crossover low pulley-Drop set last set. 3 sets of 6-8 reps Set 1: 36lbs Set
2: 36lbs Set 3: 36lbs

Tricep Pressdown-Drop set final set. 4 sets of 6-8 reps Set 1: 50lbs Set 2: 50lbs
Set 3: 50lbs Set 4: 50lbs
Lying tricep Ext(Skull Crushers)-Drop set final set. 3 sets of 6-8 reps Set 1:
65lbs Set 2: 65lbs Set 3: 65lbs
Cable Overhead Tricep Ext-drop set final set. 3 sets of 6-8 reps Set 1: 20lbs Set
2: 20lbs Set 3: 20lbs

Standing Calf Raises-Drop. 4 sets of 10-14 reps Set 1: body weight 204lbs Set 2:
body weight 204 + 45lbs Set 3: body weight 204 + 45lbs
Seated Calf Raise-Rest pause last set. 3 sets of 10-14 reps Set 1: 60lbs Set 2:
60lbs Set 3: 60lbs

Day 16
------
Back/Biceps/ABS

One-Arm Dumbell row-Rest pause last set. 4 sets of 6-8 reps Set 1: 55lbs Set 2:
55lbs Set 3: 55lbs Set 4: 55lbs
Wide-Grip Lat Pulldown-Rest pause last set. 3 sets of 6-8 reps Set 1: 110lbs Set 2:
110lbs Set 3: 110lbs
Standing Pulldown-Rest pause last set. 3 sets of 6-8 reps Set 1: 110lbs Set 2:
110lbs Set 3: 110lbs
Straight-Arm Pulldown-Rest pause last set. 3 sets of 6-8 reps Set 1: 50lbs Set
2:50lbs Set 3: 50lbs

Barbell Curl-Rest pause last set. 4 sets of 6-8 reps Set 1: 65lbs Set 2: 65lbs Set
3: 65lbs Set 4: 65lbs
Incline Dumbbell Curl-Rest pause last set. 3 sets of 6-8 reps Set 1: 20lbs Set 2:
20lbs Set 3: 20lbs
One-Arm High Cable Curls-Rest pause last ser. 3 sets of 6-8 reps. Set 1: resistance
band 26lbs Set 2: resistance band 26lbs Set 3: resistance band 26lbs

Hanging Leg Raise-Rest pause last set(on bench)(do more if able to failure) 3 sets
of 15-19 reps
Weighted Crunches-Rest pause last set. (do more if able to failure) 3 sets of 15-19
reps
Dumbbell Side Bend-Rest pause last set. (do more if able to failure) 3 sets of 15-
19 reps

Day 17
------
Active Rest

Day 18
------
Shoulders/Traps/Calves

Dumbbell Shoulder Press-Rest pause last set. 4 sets of 6-8 reps Set 1: 35lbs Set
2: 35lbs Set 3: 25lbs set 4: 25lbs
Side Lateral Raise-Rest pause last set. 3 sets of 6-8 reps Set 1: 30lbs Set 2:
30lbs Set 3: 30lbs
One-Arm Front cable Raise-Rest pause last set. 3 sets of 6-8 reps. Set 1: 5lbs Set
2: 5lbs Set 3: 5lbs
High Cable Rear Delt Flyes-Rest pause last set. 3 sets of 6-8 reps. Set 1: 13lbs
Set 2: 18lbs Set 3:18lbs
Dumbbell Shrug-Rest pause last set. 4 sets of 6-8 reps. Set 1:85lb resistance band
Set 2:85lb resistance band Set 3: 85lb resistance band

Seated Calf Raise-Rest pause last set. 4 sets of 25-30 reps. Set 1: 30lbs Set 2:
30lbs Set 3: 30lbs
Leg Press Calf Raise-Rest pause last set. 4 sets of 25-30 reps. Set 1: body weight
Set 2: body weight Set 3: body weight Set 4: body weight

Day 19
------
Legs/ABS

Barbell squat-Rest pause last set. 4 sets of 9-11 reps Set 1: 135lbs Set 2: 135lbs
Set 3: 185lbs Set 4: 185lbs
One-Leg Leg Press(Bench Step Up)-Rest pause last set 3 sets of 9-11 reps Set 1:
body Set 2: body Set 3: body
Leg Extensions-Rest pause last set. 3 sets of 9-11 reps Set 1: 110lbs Set 2: 110lbs
Set 3: 90lbs
Romanian Deadlift-Rest pause last set. 4 sets of 9-11 reps Set 1 185lbs: Set 2:
185lbs Set 3: 185lbs Set 4: 185lbs
Lying Leg Curls-Rest pause last set. 3 sets of 9-11 reps Set 1: 65lbs Set 2: 65lbs
Set 3: 65lbs
Bent Knee Hip Raises-Rest pause last set. 3 sets of 20-30 reps Set 1: Set 2: Set 3:

Cable Crunches-Rest pause last set. 3 sets of 15-19 reps Set 1: Set 2: Set 3:
Standing Cable Wood Chopper-Rest pause last set. 3 sets of 1 min rep

Day 20
------
rest

Day 21
------
rest

Day 22
------
Chest/Triceps/Calves

Barbell bench Press-Drop set final set. 4 sets of 3-5 reps Set 1: 185lbs Set 2:
185lbs Set 3: 185lbs Set 4: 185lbs
Barbell Incline Bench Press-Drop set final set. 3 sets of 3-5 reps Set 1: 155lbs
Set 2: 155lbs Set 3: 155lbs
Incline Dumbbell Flyes-Drop set final set. 3 sets of 3-5 reps Set 1: 30lbs Set 2:
30lbs Set 3: 30lbs
Cable Crossover low pulley-Drop set last set. 3 sets of 6-8 reps Set 1: 36lbs Set
2: 36lbs Set 3: 36lbs

Tricep Pressdown-Drop set final set. 4 sets of 6-8 reps Set 1: 50lbs Set 2: 60lbs
Set 3: 70lbs Set 4: 70lbs
Lying tricep Ext(Skull Crushers)-Drop set final set. 3 sets of 6-8 reps Set 1:
65lbs Set 2: 65lbs Set 3: 65lbs
Cable Overhead Tricep Ext-drop set final set. 3 sets of 6-8 reps Set 1: 20lbs Set
2: 20lbs Set 3: 20lbs

Standing Calf Raises-Drop. 4 sets of 10-14 reps Set 1: body weight 204lbs Set 2:
body weight 204 + 45lbs Set 3: body weight 204 + 45lbs
Seated Calf Raise-Rest pause last set. 3 sets of 10-14 reps Set 1: 60lbs Set 2:
60lbs Set 3: 60lbs

Day 23
------
Back/Biceps/ABS

One-Arm Dumbell row-Rest pause last set. 4 sets of 3-5 reps Set 1: 60lbs Set 2:
60lbs Set 3: 60lbs Set 4: 60lbs
Wide-Grip Lat Pulldown-Rest pause last set. 3 sets of 3-5 reps Set 1: 140lbs Set 2:
140lbs Set 3: 140lbs
Standing Pulldown-Rest pause last set. 3 sets of 3-5 reps Set 1: 140lbs Set 2:
140lbs Set 3: 140lbs
Straight-Arm Pulldown-Rest pause last set. 3 sets of 3-5 reps Set 1: 55lbs Set
2:55lbs Set 3: 55lbs
Barbell Curl-Rest pause last set. 4 sets of 3-5 reps Set 1: 70lbs Set 2: 70lbs Set
3: 70lbs Set 4: 70lbs
Incline Dumbbell Curl-Rest pause last set. 3 sets of 3-5 reps Set 1: 20lbs Set 2:
20lbs Set 3: 20lbs
One-Arm High Cable Curls-Rest pause last ser. 3 sets of 3-5 reps. Set 1: resistance
band 26lbs Set 2: resistance band 26lbs Set 3: resistance band 26lbs

Hanging Leg Raise-Rest pause last set(on bench)(do more if able to failure) 3 sets
of 15-19 reps
Weighted Crunches-Rest pause last set. (do more if able to failure) 3 sets of 15-19
reps
Band Roundhouse Elbow-Rest pause last set. (do more if able to failure) 3 sets of
15-19 reps

Day 24
------
Active rest

Day 25
------
Shoulders/Traps/Calves

Dumbbell Shoulder Press-Rest pause last set. 4 sets of 3-5 reps Set 1: 40lbs Set
2: 40lbs Set 3: 40lbs set 4: 40lbs
Side Lateral Raise-Rest pause last set. 3 sets of 3-5 reps Set 1: 30lbs Set 2:
30lbs Set 3: 30lbs
One-Arm Front cable Raise-Rest pause last set. 3 sets of 3-5 reps. Set 1: 5lbs Set
2: 5lbs Set 3: 5lbs
High Cable Rear Delt Flyes-Rest pause last set. 3 sets of 3-5 reps. Set 1: 13lbs
Set 2: 23lbs Set 3:23lbs
Dumbbell Shrug-Rest pause last set. 4 sets of 3-5 reps. Set 1:90lb Set 2:90lb Set
3: 90lb

Seated Calf Raise-Rest pause last set. 4 sets of 25-30 reps. Set 1: 30lbs Set 2:
30lbs Set 3: 30lbs
Leg Press Calf Raise-Rest pause last set. 4 sets of 25-30 reps. Set 1: body weight
Set 2: body weight Set 3: body weight Set 4: body weight

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