The Mass-Building Program to Look Bigger in Three Weeks

Exercise 1 of 6

Y Raise

Equipment

TRX

Sets

3

Reps

15

Rest

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Hold a light dumbbell in each hand at your sides. Raise your arms up around 45 degrees so they make a Y shape at the apex of the move. Hold the contraction for a beat, then lower.

Exercise 2 of 6

Dumbbell Front Raise

Equipment

Dumbbells

Sets

3

Reps

15

Rest

--

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Exercise 3 of 6

Dumbbell Overhead Press

Equipment

Dumbbells

Sets

2

Reps

8-4

Rest

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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

Barbell Push Press

Equipment

Barbell

Sets

4

Reps

8

Rest

--

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Exercise 5 of 6

Seated Lateral Raise

Equipment

Bench, Dumbbells

Sets

--

Reps

3 minutes, AMRAP

Rest

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Exercise 6 of 6

Prowler Sprint

Equipment

Sets

8

Reps

20/60 seconds

Rest

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