Mass Gain Workout Plan

Cuban Cardio Programme

Hard work pays off!

It’s hard and there is a lot of training involved. You will need to get used to some complicated workouts. The most important is to complete the task.

Cuban Cardio Mass Gain Workout will enable you to grow providing you eat nicely above the daily calories maintenance levels and get enough proteins, at least 1g /lb of body weight. Follow the programme and you will grow!

Aims of the Programme

• Get stronger, get bigger in a quick, easy, effective and safe way• Complete the workout within a given time scale with

realistic goals • Increase anabolic hormones, metabolism and hypertrophy • Maximise muscle glycogen storage through volume training

days • Maintain good condition aerobic capacity whilst in positive

calories balance

Muscular Failure Training

• It’s been proven you don’t have to take every set to the maximum to boost failure to achieve muscular growth.

• Key rules:• Don’t count reps• Do as many reps until you fail (one day it may be 8 reps another 20)• Load and lift until you get tired and… fail

• The volume workout ensures lots of work and lots of reps needs to be done within a short period of time. An example• High intensity training = heavy load in a short period of time

• In the strength training the rest time between sets should be short and the load should increase with each set.

DAY 1 – Upper Body Strength

• 1 arm dumbbell row, immediately after one arm another, no rest • Flat dumbbell press• Parallel bent over barbell row • Seated dumbbell shoulder press • Pull ups

DAY 2 – Lower Body Volume

• Dumbbell squat or 45 degreed leg press loading, add weight pyramid every set • Seat leg curl, add weight resistance every set • Bulgarian split squat• Barbell squat • Hack squat

DAY 3 – Calves & Arms

• Dumbbell standing and calf jump

• Dumbbell inclined hammer curls • Lying decline EZ bar skull

crushers alternating sequence with close grip chess press of each set exercise completed

• Dumbbell concentration curls • Triceps Cable pushdown • 21 Biceps curls EZ bar

alternating press up close grip each set completed exercise

• Close grip pull up

DAY 4 – ABS & Core

• Barbell roll out• Barbell toe touch• Decline bench sit up with

weight plate• Hanging leg raise• Plank

• Swiss ball jack knife• Kettlebell seated Russian

twist

DAY 5 – Upper Body Volume

• Barbell bent over row • Barbell incline chest press• Kettlebell one arm shoulder

press • Dumbbell lateral sided

shoulder press or single presses with no rest between

arms• Cable single arm rear raise• Barbell seated preacher curl• Cable rope triceps overhead

extensions

DAY 6 – Lower Body Strength

• Barbell front squat • Barbell Romanian deadlift • Barbell sumo squat• Dumbbell lunges different

direction step back front side and reverse lunges

alternate set completed exercise • Machine leg press• Dumbbell calf jump

DAY 7 - Rest

Rest

Relax

Refresh

Post-workout Meals

• Within 10 minutes of workout completion drink 40-50g whey protein and from time to time alternate and mix it with Creatine 4g • Carbohydrates maltodextrin, dextrose and fructose • 60 minutes after post-workout meal should include:

• 30g protein (meat / fish / eggs) • 50-57g carbohydrates (oatmeal / wholemeal- wheat / pasta / rice /

sweet potatoes) • Fats: essential fat acid 0.5g unsaturated oils, olive oils, omega 3,

omega 6, omega 9