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The Mass-Building Program to Look Bigger in Three Weeks

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Routine

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Day 5

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Barbell Curl

Equipment
Barbell
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 2 of 5

Overhead Triceps Extension

Equipment
Sets
2
Reps
15-6
Rest
--
Perform 15 reps with a 4-second lowering phase, then rest 10 to 15 seconds and pump out 6 more regular-tempo reps.
Exercise 3 of 5

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Superset with Two-Arm DB Kickback
Exercise 4 of 5

RHC18 Tricep Pushdown

Equipment
Sets
10
Reps
10
Rest
--
Superset with rope curl
Exercise 5 of 5

Close-Grip Pushup

Equipment
Medicine Ball
Sets
--
Reps
5 minutes, AMRAP
Rest
--
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