Workout Plans
  • Goal: Build Muscle, Burn Fat, Gain Strength
  • Duration: 3 Weeks
  • Days per week: 4
  • Type: Strength Training
The Winter Mass Workout Program thumbnail

Day 2 : Day II

Duration 60 min
Exercises 5
Equipment Yes

For more on the Bench Press Variant, check out our Variations video & instructions.

Note that some exercises are alternated. This means you’ll do one set of the first lift, rest, then one set of the second lift, rest again, and repeat until sets are complete.

Exercise 1

Alternating Incline Dumbbell Bench Press
alternating-incline-dumbbell-bench thumbnail
3 sets
12-15 (each side) reps
60-90 sec rest

Exercise 2A

Bench Variant How to
bsn-mass-gains-bench-incline thumbnail
-- sets
1-10 reps
as needed rest
*See video. Work up to a 1- to 10- rep max and rotate with a similar movement each week. For example, you can rotate among the bench press, incline bench press, and floor press.

Exercise 2B

Chest-Supported Row
bsn-mass-gains-chest-supported-row thumbnail
4 sets
8-12 reps
60-90 sec rest

Exercise 3

Mass Gains - Dumbbell Lateral Raise
mass-gains-dumbbell-lateral-raise thumbnail
3 sets
10-12 reps
60-90 sec rest

Exercise 4

Incline Tate Press
incline-tate-press-bsn-mass-gains thumbnail
3 sets
15 reps
60-90 sec rest
*Set a bench to an incline and lie back with a pair of dumbbells locked out overhead. Flare your elbows out and lower the weights in toward your chest. 
Comments