The Mass-Building Program to Look Bigger in Three Weeks

Exercise 1 of 6

Rack Pull Exercise

Equipment

Barbell

Sets

3

Reps

8

Rest

--

Exercise 2 of 6

Maxed Out Straight-Arm Pulldown

Equipment

Sets

4

Reps

20

Rest

--

Exercise 3 of 6

Kneeling Underhand-Grip Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

2

Reps

8-4

Rest

10-15 seconds

Play How to

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

Exercise 4 of 6

Cable Row

Equipment

Sets

3

Reps

15

Rest

--

How to

Exercise 5 of 6

Bentover Rear-Delt Raise

Equipment

Sets

3

Reps

15

Rest

--

Exercise 6 of 6

Inverted Row

Equipment

Barbell, Squat Rack

Sets

--

Reps

5 minutes, AMRAP

Rest

--

Play How to

Pacing is the key to surviving this 5-minute max-rep set. If you can do 20 minute straight reps, try doing sets of 8 to 10 reps to preserve muscular endurance throughout the entire set.