FIVE WORKOUTS THAT BUILD MUSCLE AND MASS FAST

Your no-nonsense sessions to total-body strength and muscular size.

WORKOUT 1

Barbell Chest Press: 4 sets, 6-8 reps

Rest 2 minutes

Barbell Row: 4 sets, 8-10 reps

Rest 2 minutes

Decline Dumbbell Chest Press: 4 sets, 6-8 reps

Rest 2 minutes

Weighted Pullup: 4 sets, to failure

Rest 2 minutes

WORKOUT 2

10 Sets of 10 with 1 minute rest between sets

Incline DB Bench Press with 75% of your max

10 Sets of 10 with 1 minute rest between sets

BB Bench Press with 75% of your max

10 Sets of 10 with 1 minute rest between sets

Machine Chest Flye with 75% of your max.

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WORKOUT 3

45-60 seconds rest between each set

Dumbbell Chest Press: 3-4 sets, 6-8 reps

Pullup: 3-4 sets, to failure

Barbell Squat: 3-4 sets, 6-8 reps

Barbell Shoulder Press: 3-4 sets, 6-8 reps

Dip: 4 sets, 8-10 reps

WORKOUT 4

Perform each circuit three times. Rest one minute in-between exercises. Rest two minutes in-between sets.

CIRCUIT 1

Deadlift: 8 reps

Bench Press: 12 reps ***

CIRCUIT 2

Barbell Reverse Lunge: 8 reps

Seated Close Grip Row: 12 reps

CIRCUIT 3

Lat Pulldown: x 10 reps

Seated Barbell Shoulder Press: 10 reps

CIRCUIT 4

Barbell Biceps Curl: 12 reps

Barbell Skull Crusher: x 12 reps ***

WORKOUT 5

Complete three sets of each exercise with 60-90 seconds rest in-between sets.

• Barbell Squat: 10 reps
• Bench Press: 8 reps
• Barbell Bentover Row: 8 reps
• Barbell Overhead Press: 10 reps
• Dumbbell Curl: 12 reps
• Dumbbell Overhead Extension: 12 reps

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