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BSN CellMass Review by Tammem

Day 0: Chest

  • Bench Press: Warm-up with the empty bar, 225X16, 275X5, 300X2, 185X24
  • Decline Press: 185X15, 185X15, 185X12
  • Incline Dumbbell Press: 60sX15, 60sX15, 70sX10

Day 1: Back, Biceps

  • Deadlifts: 135X12, 225X12, 315X10, 405X1
  • Icarian Rows: 8X15, 12X15, 15X12
  • Wide Grip Overhead Chinups: Two sets failure
  • Standing Alternate Dumbbell Curls: 30sX12, 35sX12, 35sX12
  • Standing Barbell Curls: 45X12, 45X12, 45X12

Day 2: Shoulders

  • Plate Loaded Machine Seated Military Press: 90X12, 180X12, 200X12, 220X8
  • Dumbbell Press: 40X12, 60X12, 60X10, 40X6
  • Rear Lateral Pec Deck: 135X10, 105X15, 120X12, 120X12

Day 3: Arms

  • Seated Alternate Dumbbell Curls: 25X8, 30X8, 35X8
  • Standing Barbell Curls: 65X8 (three sets)
  • Overhead Triceps Extensions (Dumbbells): 25X8 (three sets)
  • Short bar pulldowns (6 stack X 10 X 3 sets)

Day 4: Legs - Cardio

Day 5: Chest

  • Bench Press: Empty bar warmup, 225X17, 275X5, 315X1
  • Incline Dumbbell Press: 65X12, 65X12, 65X12
  • Overhead Triceps Extensions (Dumbbells): 22.5X8 (three sets)
  • Short bar pulldowns (6 stack X 10 X 3 sets)

Day 6: Back

  • Deadlifts: 135X12, 315X12, 385X3
  • Wide Grip Overhand Chinups: Two sets of eight reps
  • Dumbbell Rows: 65X12, 65X15, 65X20
  • Lat Pulldowns (V-bar): 8X12, 10X10, 10X12

Day 7: Shoulders

  • Seated Military Press: 95X15, 115X15, 135X12
  • Seated Dumbbell Press: 60X15, 60X15, 60X12
  • Side Lateral Raises: 17.5X12, 22.5X12, 30X10, 30X8
  • Cable Standing Rear Lateral Raise: 4X8, 6X8, 7X8

Day 8: Legs

  • Leg Press: 4 plates, 8 plates, 12 plates
  • Hamstring curls: 80, 100, 120, 120

Day 9: Chest

  • Bench Press: Empty bar warmup, 225X19, 315X3, 275X6, 275X4, 225X14
  • Incline Dumbbell Press: 40sX15, 60sX12, 60sX12 (with flyes)


Day 10: Back

  • Deadlifts: 135X12, 315X15, 385X3, 315X6 (slow and steady)
  • Icarian Rows: 12X12, 14X10, 16X8
  • Incline Dumbbell Rows: 40sX12, 60sX15, 60sX20


Day 11: Shoulders
  • Seated Military Dumbbell Press: 40sX15, 60sX12, 75sX8, 60sX12
  • Machine Presses (non-plated loaded): 100X15, 120X15, 150X10, 190X3
  • Butterfly Rear Flyes: 120X12, 135X12


Day 12: Biceps, Triceps

  • Seated Alternate Dumbbell Curls: 25X12, 35X12, 35X10
  • Preacher Curls (Cambered Bar): 75X10, standing: 75X12, 75X12
  • Dumbbell Overhead Extensions: 22.5X12, 27.5X12, 27.5X12, 27.5X12 (superset with seated dumbbell curls)
  • Empty bar superset: Overhead extensions, barbell curls for 12 reps

Day 13: Chest

  • Bench Press: 315 (fail)! 275X6, 315X2, 225X15
  • Decline Press: 185X20, 185X19, 185X20, 205X15
  • Incline Dumbbell Press: 55sX12, 60sX12, 60sX12

Day 14: Back

  • Deadlift: 135X12, 315X17, 385X3 (complete deadlift)
  • Icarian Rows: 10X15, 14X12, 14X10, 14X8
  • Dumbbell Rows: 70sX12
  • Bench Press: 135X12, 225X10, 225X10
  • Dumbbell Press: 55sX15X15X12
  • Dumbbell Curls: 20s, 22.5s, empty bar standing curls

Day 15: Shoulders/Back

  • Military Press: 95X12, 135X12, 135X10
  • Leg Press: 4 plates per side, 5 plates per side, 6 plates per side

Day 16: Chest

  • Pec Deck: 120X12 (three sets)
  • Flat Flyes (30sX12)
  • Flat Bench Dumbbells: 45sX12
  • Bench Press: 135X12, 225X8, 185X12

(short workout).

Day 17: Back

  • Back: T-bar Rows: 2 plates X20, 3 plates X12, 4 plates X 12, 2 plates X20
  • Chinups/Dips (four sets total, rotated), failure (10-12 reps)
  • Dumbbell Rows: 45s, 65s, 70s

  • Day 18: Shoulders

  • Military Press: 95, 135, 155
  • Dumbbell lateral raises: 22.5, 35, 35, 35
  • Seated dumbbell: 45, 60, 60s

  • Legs: 3 plates X12, 4 plates X12, 5 plates X10, 6 plates X8

  • Chest: 135X12, 305X2, 275X5, 175X20
  • Decline: 185X20, 185X20, 205X15, 205X12
  • Incline Dumbbells: 70sX12, 80sX10, 80sX10

  • Back: Deadlift: 135X12, 225X12, 315X8 (each rep individually), 385X2 (each rep individually)
  • Iso-Lateral High Rows: 90X15, 180X12, 230X8, 180X12

  • Chest:

  • Bench Press: 135X12, 275X6, 250X10, 225X12, 250X10
  • Decline: 185X20, 185X20, 255X10, 255X7
  • Incline Dumbbells: 60sX12, 70sX17, 80sX13

  • Shoulders:


  • Empty bar warmup, 225X17, 250X8, 185X12, 185X12
  • Flat flyes: 35sX12 (3 sets)
  • Incline Dumbbells: 70s, 80s, 90s, 10 reps each
  • Flyes: 8 for 8 (3 sets)

  • Tues, July 29: Back: Lat Pulldowns - 120X8, 110X12, 110X12
  • Chinups until failure (wide grip overhand): 10, 10, 10
  • Dumbbell Rows: 70X12, 80sX15, 90sX15
  • Deadlifts: 275X3 (dead from the ground), 295X5 (dead from the ground)

  • Sat: Chest: 135 warmup, 205X18, 205X16
  • 45sX12X3 sets

  • Chest: 185X30, 185X25, 205X16
  • Deadlifts: 135 warmup, 225X12, 315X10, 385X2
  • Chinups until failure

  • Deadlifts: 135 warmup, 315X15, 315 for singles, 315X12
  • Chest: Bar warmup, 135X12, 225X10, 135X35, 135X25
  • Pec Deck Flyes: 8X12, three sets
  • Single arm dumbbell presses (incline): 30X12 (two sets)

  • Bench Press: 135X12, 225X17, 185X25
  • Dumbbell Press: 65sX12, 80sX12, 80sX12, 80sX12
  • Pec Deck: 8X12, 10X12, 12X12

  • Deadlifts: 135X12, 315X12, 315 for slow singles, 385X1
  • Chinups - three sets until failure [8-12]

  • Shoulders: 40X12, 65sX12, 65sX10, 65sX8
  • Dumbbell Side Lateral Raises: 17.5sX12, 25sX12, 35sX10
  • Cable Side Lateral Raises [individual arms]: 3X12, 4X10, 5X8, 3X8 [slow reps]
  • Standing Overhead Press: 135X12, 135X12, 135X10

  • Biceps: Seated dumbbell curls: 17.5s X12, 30sX12, 40sX10
  • Seated EZ Bar Curls: 40X12, 60X12, 80X12
  • Standing Alternate Dumbbell Curls: 30sX12, 40sX12, 40sX12
  • Triceps: Overhead Triceps Extensions (EZ bar): 40X12, 60X12, 80X12
  • Single Arm Overhead Extensions: 25X12, 25X12, 25X12
  • Dips: 6X12, 8X12, 10X12

  • Chest:

  • Empty bar warmup, 225X15, 250X8, 265X4, 225X10
  • Incline Press: 135X15, 135X12
  • Flyes: 8X12, 10X12, 12X12

  • Back/Biceps:

  • Lat Pulldowns: 8X12, 10X12, 12X10
  • Dumbbell Rows: 70sX12 (three sets)
  • EZ Barbell Curls: 40X12, 60X12, 60X12
  • Hammer Curls: 60X12 (three sets)

  • Overall Review:

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    BSN CellMass BSN CellMass
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    Take care,

    Matt Canning

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