The ‘Timeout for Muscle’ Mass-Gaining Workout

Exercise 1 of 9

Barbell Shoulder Press

Equipment

Barbell

Sets

4

Reps

6-8

Rest

*see instructions

Play How to

Exercise 2 of 9

Smith Machine Upright Row

Equipment

Smith Machine

Sets

4

Reps

8-10

Rest

*see instructions

Play How to

Exercise 3 of 9

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

3

Reps

12-15

Rest

*see instructions

Play How to

Exercise 4 of 9

Cable Rear-Delt Flye

Equipment

Adjustable Cable Machine

Sets

3

Reps

15-20

Rest

*see instructions

How to

Exercise 5 of 9

Barbell Shrug

Equipment

Barbell

Sets

3

Reps

6-8

Rest

*see instructions

Play How to

Exercise 6 of 9

Behind-the-back Barbell Shrug

Equipment

Sets

3

Reps

8-10

Rest

--

Exercise 7 of 9

Smith Machine Crunch

Equipment

Sets

3

Reps

8-10

Rest

*see instructions

Exercise 8 of 9

The ‘Timeout for Muscle’ Mass-Gaining Workout

Equipment

Sets

3

Reps

60-90 sec.

Rest

--

Exercise 9 of 9

Reverse Crunch

Equipment

No Equipment

Sets

3

Reps

15-20

Rest

*see instructions

Play How to

As many as you can do.