Open menu button
Open search bar button
×

Search M&F

Featured Articles
Jump to the routine
Workout Routines

The Mass-Building Program to Look Bigger in Three Weeks

Jump to the Routine

  • 1 hour

  • 5

  • Yes

Routine

Want a copy on the go?
Print

Day 5

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Barbell Curl

Equipment
Barbell
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 2 of 5

Overhead Triceps Extension

Equipment
Sets
2
Reps
15-6
Rest
--
Perform 15 reps with a 4-second lowering phase, then rest 10 to 15 seconds and pump out 6 more regular-tempo reps.
Exercise 4 of 5

RHC18 Tricep Pushdown

Equipment
Sets
10
Reps
10
Rest
--
Superset with rope curl
Exercise 5 of 5

Close-Grip Pushup

Equipment
Medicine Ball
Sets
--
Reps
5 minutes, AMRAP
Rest
--
See all of our tutorials
Abs Body Part Icon
Abs
Arms Body Part Icon
Arms
Legs Body Part Icon
Legs
Back Body Part Icon
Back
Shoulders Body Part Icon
Shoulders
Chest Body Part Icon
Chest
Full-Body Body Part Icon
Full-Body
Author picture
Written by

More Fitness

All Workout Routines
  1. Home
    2. /
  2. Workout Routines
    3. /
  3. Routine
    4. /
  4. The Mass-Building Program to Look Bigger in Three Weeks