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Down And Up Mass Program (weeks 8-10)

This is weeks 8-10 of the Down And Up Mass program. Here week 1 on this template refers to week 8, week 2 refers to week 9, and week 3 refers to week 10. Be sure to read the Down And Up Mass Program article in my Training section of the site for the details on each workout. Remember in week 9 you will do a rest-pause/drop set on the last set of each exercise.

Week 1
Day 1
Exercise Sets Reps Muscle Group
Cable Crossover (High Pulley) 3 16-20 Chest
Cable Crossover (Low Pulley) 3 16-20 Chest
Incline Dumbbell Flye 3 16-20 Chest
Dumbbell Bench Press 3 16-20 Chest
Bench Press 3 16-20 Chest
Dumbbell Triceps Kickback 3 16-20 Triceps
Triceps Pressdown 2 16-20 Triceps
Lying Cable Triceps Extensions (Bench) 2 16-20 Triceps
Overhead Cable Triceps Extension (low pulley) 2 16-20 Triceps
Close-Grip Bench Press 3 16-20 Triceps
Hip Thrust 3 16-20 Abs
Crunch 3 16-20 Abs
Side Plank Reach Through 2 to failure Abs

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Jim Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue. He was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society.

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