Adding muscle mass is simple. You don’t even have to do many exercises. Just pick a few that work really well, and train to get stronger on them
every week. That’s what this month’s workout aims for—getting you one step closer to the kind of muscular body that looks great on the beach, on
the court, in the bar, or even heading into the boardroom.
20: The approximate number of pounds you can add to your incline press in four weeks with this program
How It Works:
Your main lifts will be done in ascending waves: Add a little weight each set while subtracting a rep. This boosts your strength gains quickly, which in turn recruits the most muscle mass possible. You’ll repeat the main lift again with a different rep range using lighter weights, ensuring you work your muscles thoroughly while saving time.
Perform three workouts per week, resting at least a day between each session. The first week you’ll do Day I, II, and III, and then Day IV, I, and II the next week. Repeat the cycle for four to six weeks.
Time Needed: 50 minutes
Perform the exercise pairs (“a” and “b”) as alternating sets. So you’ll do one set of “a,” rest, then one set of “b,” rest again, and repeat. Exercises without letters are done as straight sets—complete all the sets for that move, resting in between. In all the exercises that have you bending forward at the hips, maintain the normal arch in your lower back.
|Day 1||Day 2||Day 3||Day 4|