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
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
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
WORKOUT 4
For this workout, perform each circuit three times. Then rest one minute in-between exercises. Make sure to 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.
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
Source: www.mensfitness.com/training/build-muscle/five-workouts-that-build-muscle-and-mass-fast
Image: Flickr.com
