Goal #2: Bigger Muscles
One of the best ways to build mass is with moves that focus on the body's three basic movement patterns: pushing, pulling, and the hip hinge. Perform these three exercises — lifting the weight explosively and lowering slowly — and rest 45 seconds between moves:
- 16 Barbell Split Squat (8 on each leg)
- 12 Barbell Floor Wide-Grip Chest Press
- 12 Barbell Bent-Over Row
Do three total sets.