M&Fers are always looking for a solid routine that will build muscle faster. In this video, Mike Chang of SixpackShortcuts.com and Six Pack Shortcuts on YouTube demonstrates a full-intensity workout based on Monster Sets, and how you can start using them in your workouts to pack on some serious muscle mass.

If you don’t remember what Monster Sets are or why they help you build muscle faster than regular sets, this video explains it: monstermass.com/media

Make sure you watch the video before you do the workout (below) to learn the Monster Set technique.


We’ll be doing four Monster Sets in this mass, chest and back Monster Mass Workout. And right after the final set we’ll complete the workout with Monster Reps.

Rep range: 15 reps, 12 reps, 8 reps, and 8 reps respectively.
Rest time: 30 seconds rest in between sets.
Weights: Try to increase the weight with every set. Lift as heavy as possible on every set but make sure it’s a weight you can use to complete the preset reps.

Monster Set: Doing two opposing exercises back-to-back. (no rest)
Monster Reps: On the last set of the exercise, rest for 10 seconds and then do the exercise immediately until failure.

Inclined dumbbell flyes 
Inclined dumbbell reverse flyes

Want to learn more about expanding your arm workout arsenal? Be sure to check out more from Mike Chang at SixpackShortcuts.com.