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The Mass-Building Program to Look Bigger in Three Weeks

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Routine

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Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Rack Pull Exercise

Equipment
Barbell
Sets
3
Reps
8
Rest
--
Exercise 2 of 6

Maxed Out Straight-Arm Pulldown

Equipment
Sets
4
Reps
20
Rest
--
Equipment
Adjustable Cable Machine, Lat Pulldown Bar
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 5 of 6

Bentover Rear-Delt Raise

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

Inverted Row

Equipment
Barbell, Squat Rack
Sets
--
Reps
5 minutes, AMRAP
Rest
--
Pacing is the key to surviving this 5-minute max-rep set. If you can do 20 minute straight reps, try doing sets of 8 to 10 reps to preserve muscular endurance throughout the entire set.
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