Five Workouts That Build Muscle and Mass Fast

Your no-nonsense sessions to total-body strength and muscular size.

WORKOUT 1

Barbell Chest Press: 4 sets, 6-8 reps
Rest 2 minutes

Barbell Row: 4 sets, 8-10 reps
Rest 2 minutes

Decline Dumbbell Chest Press: 4 sets, 6-8 reps
Rest 2 minutes

Weighted Pullup: 4 sets, to failure
Rest 2 minutes

-- Tim McComsey, R.D., N.A.S.M. trymfit.com

WORKOUT 2

10 Sets of 10 with 1 minute rest between sets
Incline DB Bench Press with 75% of your max

10 Sets of 10 with 1 minute rest between sets
BB Bench Press with 75% of your max

10 Sets of 10 with 1 minute rest between sets
Machine Chest Flye with 75% of your max

-- Christopher Power, A.C.E., B.F.S. cpowerfitness.com

WORKOUT 3

45-60 seconds rest between each set

Dumbbell Chest Press: 3-4 sets, 6-8 reps

Pullup: 3-4 sets, to failure

Barbell Squat: 3-4 sets, 6-8 reps

Barbell Shoulder Press: 3-4 sets, 6-8 reps

Dip: 4 sets, 8-10 reps

-- Rob Smith, Fit --> Life

WORKOUT 4

Perform each circuit three times. Rest one minute in-between exercises. Rest two minutes in-between sets.

CIRCUIT 1

Deadlift: 8 reps
Bench Press: 12 reps ***

CIRCUIT 2

Barbell Reverse Lunge: 8 reps
Seated Close Grip Row: 12 reps

CIRCUIT 3

Lat Pulldown: x 10 reps
Seated Barbell Shoulder Press: 10 reps

CIRCUIT 4

Barbell Biceps Curl: 12 reps
Barbell Skull Crusher: x 12 reps ***

***complete as a dropset.

--  Jason Martuscello, C.S.C.S., A.C.S.M., N.S.C.A., I.S.S.N., FuelTheMovement

WORKOUT 5

Complete three sets of each exercise with 60-90 seconds rest in-between sets.

Barbell Squat: 10 reps
Bench Press: 8 reps
Barbell Bentover Row: 8 reps
Barbell Overhead Press: 10 reps
Dumbbell Curl: 12 reps
Dumbbell Overhead Extension: 12 reps

--  Johnny Johnson, N.A.S.M., HUMANFITPROJECT

Share this:

ABOUTME

Ali Al Zeez, Online Fitness Trainer, Blogger.