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The Mass-Building Program to Look Bigger in Three Weeks

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Routine

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Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Y Raise

Equipment
TRX
Sets
3
Reps
15
Rest
--
Hold a light dumbbell in each hand at your sides. Raise your arms up around 45 degrees so they make a Y shape at the apex of the move. Hold the contraction for a beat, then lower.
Exercise 2 of 6

Dumbbell Front Raise

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

Dumbbell Overhead Press

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

Barbell Push Press

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Exercise 5 of 6

Seated Lateral Raise

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

Prowler Sprint

Equipment
Sets
8
Reps
20/60 seconds
Rest
--
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