Due to popular demand, I've decided to release another one of my five key mass gain workouts. It's similar in format to the last workout, but specifically targets your upper body. It's one of my go-to workouts for anyone who wants to add lean upper body mass and improve their athleticism.
By doing this workout, I went from having a mediocre bench press to being able to do 10 reps of 315 with no problem at all.
If youre interested in learning the other three workouts I did to gain all that muscle, check out my Mens Health book the Maximus Body . It also contains my previously-unreleased 12- and 26-week fitness programs Ive used with everyone from UFC fighters to Special Forces soldiers.
The programs will help you build muscle and get shredded. But I've always believed there's no sense looking like an athlete if you can't perform like one. That's why the fitness plans stress performance-you'll be able to move better, faster, and stronger, too.
Directions
Load a barbell with a weight you can bench 10 times and do 10 sets of bench press. Then do 10 pullups (if you cant do 10 pullups, do 10 assisted pullups or 10 lat pulldowns). Rest 2 minutes. Thats one set. Do 10. Suggested weights: Beginners, use 135 pounds; intermediates, use 185; advanced, use 225.
1. Barbell Bench Press: 10 Reps 2. Pullup: 10 Reps
Sets: 10 Rest: 2-Minutes between sets