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One of these 7 mass-building workouts can help you achieve it.
Barbell Shoulder Press
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x14,12,10,8 reps |
rest: 60s
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Barbell Upright Row
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Seated Bent-Over Reverse Fly
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x14,12,10,8 reps |
rest: 60s
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Barbell Front Raise
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4x14,12,10,8 reps |
rest: 60s
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Barbell Shrug
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4x14,12,10,8 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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4x8 reps |
rest: 60s
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Barbell Seated Press
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 0s
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Dumbbell Lateral Raise (Prone)
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3x12 reps |
rest: 60s
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Cable Front Raise
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3x12 reps |
rest: 0s
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Cable Upright Row
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3x12 reps |
rest: 60s
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Machine Reverse Fly
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3x12 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Barbell Military Press
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4x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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4x8 reps |
rest: 60s
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Cable Internal Rotation
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4x8 reps |
rest: 60s
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Cable Front Raise
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4x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x15,12,10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15,12,10 reps |
rest: 60s
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Barbell Front Raise
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3x15,12,10 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x15,12,10 reps |
rest: 60s
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Barbell Shoulder Press
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3x15,12,10 reps |
rest: 60s
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Barbell Upright Row
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3x15,12,10 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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3x15,12,10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15,12,10 reps |
rest: 60s
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Barbell Military Press (Seated)
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3x15,12,10 reps |
rest: 60s
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Barbell Rear Press
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Lateral Raise (Prone)
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4x12,10,8,8 reps |
rest: 60s
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Machine Reverse Fly
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x12,10,8,8 reps |
rest: 60s
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Barbell Shoulder Press
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3x15,12,10 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x15,12,10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x15,12,10 reps |
rest: 60s
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Barbell Front Raise
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3x15,12,10 reps |
rest: 60s
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Barbell Front Raise
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4x12,10,8,8 reps |
rest: 60s
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Cable Deltoid Raise
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12,10,8,8 reps |
rest: 60s
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Machine Reverse Fly
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Upright Row
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4x12,10,8,8 reps |
rest: 60s
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