Mass Monday Workout: Back and Hams

I haven’t written a Mass Monday post in a while but this morning’s grueling workout has ignited the flame to share. I usually train back on Mondays, and lately I’ve been doing back and hams together (I was hitting biceps after back prior to this).

Training back and hams together make sense because I’ve recently started doing deadlifts again. That’s a mega mass exercise for back but you’re also working your hamstrings. So I figured I’d finish off my workout with some hams (and calves too on Mondays).

Heavy Workouts with High Volume

I love training heavy. Granted, heavy is relative depending on who you are. But you know when you get under something that’s challenging and takes all your might to lift. It’s a great feeling. And nothing builds muscle mass like lifting heavy weights.

I start my workout on the lighter side and work my way up each set. I’m in my 40s so I need to warm up thoroughly. I’ll usually end up doing anywhere from 3-6 reps on my final set. This forces you to overload the muscle, which makes the muscle grow.

But there’s another element to muscle growth. Pumping blood into the muscle is just as, if not more important than overloading the muscle with heavy weights. Reps and volume are what pumps more blood into the muscle.

So I combine both heavy training with more reps and high volume. It’s a power-packed combination and will blow you up.

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Mass Monday Workout – 10-31-2016

Now I want to share this morning’s workout with you. I started out with some deadlifts. That always sets the tone for my workouts and sometimes I’ll go super heavy on those, depending on how my lower back feels that day.

I kind of alternated my heavy exercises with higher reps ones. I didn’t stick to my usual ‘go heavy on the first two exercises followed by more reps.’ It was a bit scattered. But I walked away feeling and looking pumped!

Back Workout

  • Deadlifts
    • 3 sets x 8 reps
  • Lat Pulldowns
    • 5 sets x 12, 10, 8, 8, 20 reps
  • Dumbbell Rows
    • 4 sets x 6 reps
  • Plate-Loaded Rows
    • 6 sets x 12, 10, 8, 6, 6, 20 reps
  • Cable Pullovers
    • 4 sets x 15 reps

Hamstrings Workout

  • Hammer Strength Curls
    • 5 sets x 12, 12, 12, 12, 20 reps

Calves Workout

  • Standing Calve Raises
    • 6 sets x 12, 12, 12, 12, 12, 21 reps

My Current Workout Schedule

I’ll post this more in depth later, but I wanted to leave you with my current workout schedule. I just made some slight changes to it last week. The way I have my training split seems to be working great. Going heavy during the week and ending the week by targeting a few muscles with the German Volume 10×10 training method.

  • Monday
    • Back and hams
  • Tuesday
    • Chest and arms
  • Wednesday
    • Legs
  • Thursday
    • Shoulders and traps
  • Friday
    • Back, arms, quads (1 exercise for each, 10 x 10)



Train with Passion,







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