The ‘Timeout for Muscle’ Mass-Gaining Workout

Exercise 1 of 10

Dumbbell Bentover Row

Equipment

Dumbbells

Sets

4

Reps

6-8

Rest

*see instructions

Exercise 2 of 10

Wide-Grip Lat Pulldown

Equipment

Adjustable Cable Machine, Bench, Lat Pulldown Bar

Sets

4

Reps

8-10

Rest

*see instructions

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Exercise 3 of 10

Straight-Arm Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment

Sets

3

Reps

12-15

Rest

*see instructions

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Exercise 4 of 10

Dumbbell Straight-Arm Pullback

Equipment

Sets

3

Reps

15-20

Rest

*see instructions

Exercise 5 of 10

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

12-15

Rest

*see instructions

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Exercise 6 of 10

Dumbbell Overhead Triceps Extension

Equipment

Dumbbells

Sets

3

Reps

15-20

Rest

*see instructions

Exercise 7 of 10

Close-Grip Barbell Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

6-8

Rest

*see instructions

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Exercise 8 of 10

Bodyweight Dip

Equipment

Dip Station

Sets

3

Reps

8-10

Rest

*see instructions

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Exercise 9 of 10

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

12-15

Rest

*see instructions

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Exercise 10 of 10

Leg Press Calf Raise

Equipment

Sets

3

Reps

15-20

Rest

*see instructions

How to