Kick Some Mass: 12 Week Mass-Building Workout

Exercise 1 of 7

Barbell Deadlift

Equipment

Barbell

Sets

5

Reps

5

Rest

2.5-3 min

Play How to

Tempo: 2/1/X/1

Exercise 2 of 7

Single-Arm Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

4

Reps

8-10

Rest

90 sec

Play How to

Tempo: 3/1/X/0

Exercise 3 of 7

General Pullup

Equipment

Pullup Bar

Sets

4

Reps

8

Rest

90 sec

Play How to

Tempo: 2/1/X/1. Hold last rep 5 sec. bottom.

Exercise 4 of 7

Dumbbell Seated Military Press

Equipment

Sets

4

Reps

8

Rest

90 sec

Tempo: 2/1/X/0

Exercise 5 of 7

Close-Grip Pushup

Equipment

Sets

4

Reps

10

Rest

1 min

Tempo: 2/1/X/1

Exercise 6 of 7

Incline Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

4

Reps

10

Rest

1 min

Play How to

Tempo: 2/0/X/1

Exercise 7 of 7

Ab Wheel Rollout

Equipment

Sets

5

Reps

10

Rest

1 min

How to