Mass Gains – Alternating Incline Dumbbell Bench Press
Equipment
Sets
3
Reps
12-15 (each side)
Rest
60-90 sec
Exercise 2 of 5
Winter Mass Program – Bench Variation
Equipment
Sets
--
Reps
1-10
Rest
as needed
*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 3 of 5
Chest-Supported Row
Equipment
Sets
4
Reps
8-12
Rest
60-90 sec
Exercise 4 of 5
Mass Gains – Dumbbell Lateral Raise
Equipment
Sets
3
Reps
10-12
Rest
60-90 sec
Exercise 5 of 5
Mass Gains – Incline Tate Press
Equipment
Sets
3
Reps
15
Rest
60-90 sec
*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.
