Want to get a workout in that can help you build muscle and get big fast? Here are five ways you can do that to add some size and strength to your body:
Workout 1
Barbell chest press: Do 4 sets of 6-8 reps
Then 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
Do 10 sets of 10 with 1-minute rest in 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
Take 45-60 seconds rest between each set
Dumbbell chest press: Do 3-4 sets of 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
For this workout, perform each circuit three times. Then rest 1 minute in-between exercises. Make sure to rest 2 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
For this workout, 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
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