Workout Plans
The Mass-Building Program to Look Bigger in Three Weeks thumbnail

Day 2 : Day 2

Duration 1 hour
Exercises 6
Equipment Yes

Exercise 1

Rack Pull You'll need: Barbell How to
Rack Pull Exercise thumbnail
3 sets
8 reps
-- rest

Exercise 2

Straight-Arm Pulldown
Maxed Out Straight-Arm Pulldown thumbnail
4 sets
20 reps
-- rest

Exercise 3

Kneeling Underhand-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Kneeling Underhand-Grip Lat Pulldown thumbnail
2 sets
8-4 reps
10-15 seconds 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

Cable Row How to
Young Man Exercising At Rowing Machine In Gym thumbnail
3 sets
15 reps
-- rest

Exercise 5

Bentover Rear-Delt Raise
exercise image placeholder
3 sets
15 reps
-- rest

Exercise 6

Inverted Row You'll need: Barbell, Squat Rack How to
Inverted Row thumbnail
-- sets
5 minutes, AMRAP reps
-- 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.