The ‘Timeout for Muscle’ Mass-Gaining Workout

Exercise 1 of 11

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

6-8

Rest

*see instructions

Play How to

Exercise 2 of 11

Warrior Fit Incline Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

4

Reps

8-10

Rest

--

Play How to

Exercise 3 of 11

Incline Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

3

Reps

12-15

Rest

*see instructions

Play How to

Exercise 4 of 11

Cable Crossover

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

3

Reps

15-20

Rest

--

Play How to

Exercise 5 of 11

Barbell Biceps Curl

Equipment

Barbell

Sets

3

Reps

6-8

Rest

*see instructions

Play How to

Exercise 6 of 11

Incline Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

3

Reps

8-10

Rest

--

Play How to

Exercise 7 of 11

Lying Concentration Cable Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

3

Reps

12-15

Rest

*see instructions

Play How to

Exercise 8 of 11

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

3

Reps

15-20

Rest

*see instructions

Play How to

Exercise 9 of 11

Rope Crunch

Equipment

Cable Machine, Rope Attachment

Sets

3

Reps

8-10

Rest

*see instructions

How to

Exercise 10 of 11

Hanging Leg Raise

Equipment

Pullup Bar

Sets

3

Reps

12-15

Rest

*see instructions

Play How to

*Or as many as you can do.

Exercise 11 of 11

Oblique Crunch

Equipment

Sets

3

Reps

15-20

Rest

*see instructions

How to

*Or as many as you can do.