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The Mass-Building Program to Look Bigger in Three Weeks

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Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Pec Deck Flye

Equipment
Sets
3
Reps
15
Rest
--
Exercise 2 of 6

Dumbbell Bench Press

Equipment
Dumbbells
Sets
2
Reps
8-4
Rest
10-15 seconds
Perform 8 reps with a 4 second lowering phase, then rest 10 to 15 seconds and pump out 4 more regular-tempo reps.
Exercise 3 of 6

Incline Barbell Bench Press

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Exercise 4 of 6

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 5 of 6

Incline Pushup

Equipment
Bench
Sets
--
Reps
5 minutes, AMRAP
Rest
--
Exercise 6 of 6

60 Day Revolution – Indoor Sprints

Equipment
Sets
8
Reps
20/60 seconds
Rest
--
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