The Mass-Building Program to Look Bigger in Three Weeks

Exercise 1 of 6

Pec Deck Flye

Equipment

Sets

3

Reps

15

Rest

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Exercise 2 of 6

Dumbbell Bench Press

Equipment

Dumbbells

Sets

2

Reps

8-4

Rest

10-15 seconds

Perform 8 reps with a 4 second lowering phase, then rest 10 to 15 seconds and pump out 4 more regular-tempo reps.

Exercise 3 of 6

Incline Barbell Bench Press

Equipment

Barbell

Sets

4

Reps

8

Rest

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Exercise 4 of 6

Incline Dumbbell Flye

Equipment

Dumbbells

Sets

3

Reps

15

Rest

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Exercise 5 of 6

Incline Pushup

Equipment

Bench

Sets

--

Reps

5 minutes, AMRAP

Rest

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Exercise 6 of 6

60 Day Revolution – Indoor Sprints

Equipment

Sets

8

Reps

20/60 seconds

Rest

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