Kick Some Mass: 12 Week Mass-Building Workout

Exercise 1 of 14

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

15

Rest

10 sec

Play How to

Tempo: 2/1/1/0. Perform an extra 1/4 rep after first full rep.

Exercise 2 of 14

Cable Crossover

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

4

Reps

15

Rest

90 sec

Play How to

Tempo: 2/1/X/1. Perform with pulley in high position.

Exercise 3 of 14

Landmine One-Arm Row

Equipment

Sets

5

Reps

15*

Rest

1 min

*Per arm. Tempo: 1/1/X/1.

Exercise 4 of 14

V-Grip Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

20

Rest

1 min

Play How to

Tempo: 1/1/X/2. Set pulley in low position.

Exercise 5 of 14

Seated Dumbbell Shoulder Press

Equipment

Bench, Dumbbells

Sets

4

Reps

15

Rest

10 sec

Play How to

Tempo: 2/1/1/1

Exercise 6 of 14

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

4

Reps

15

Rest

10 sec

Play How to

Tempo: 2/0/X/2

Exercise 7 of 14

Prone Trap Raise

Equipment

Sets

4

Reps

8

Rest

90 sec

Tempo: 2/0/X/2

Exercise 8 of 14

Bent-Over Lateral Raise

Equipment

Dumbbells

Sets

4

Reps

15

Rest

45 sec

Play How to

Tempo: 2/1/X/1

Exercise 9 of 14

Close-Grip Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

15

Rest

10 sec

Play How to

Tempo: 2/1/X/1. Perform using bands.

Exercise 10 of 14

High-cable Curl

Equipment

Cable Machine

Sets

4

Reps

15

Rest

1 min

How to

Tempo: 2/1/X/1

Exercise 11 of 14

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

4

Reps

15

Rest

1 min

Play How to

Tempo: 2/0/X/1. Perform using isometrics.

Exercise 12 of 14

Cable Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

4

Reps

15

Rest

1 min

Play How to

Tempo: 12/1/X/1

Exercise 13 of 14

General Plank

Equipment

No Equipment

Sets

4

Reps

15

Rest

45 sec

Play How to

Exercise 14 of 14

Swiss Ball Crunch

Equipment

Swiss Ball

Sets

4

Reps

15

Rest

45 sec

Play How to

Tempo: 2/1/X/2