You want more muscle and you want more size. We get it. But if you’re already working hard in the gym and doing all the right exercises, what else can you do get some extra growth and sick pump? Simple. Just spend an extra few minutes at the gym and do a “superset” of a few exercises—lean muscle gains will follow.[contentblock id=1 img=adsense.png]
1: Chest:
Do 6 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Incline Dumbbell Bench Press — 12 reps
A2) TRX Pushups — 12 reps
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2: Back:
Do 5 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Chest Supported Row — 10 reps
A2) TRX Inverted Row — 10 reps
A3) Facepulls — 10 reps[contentblock id=2 img=adsense.png]
3: Legs:
Set timer for 5 minutes. Do as many rounds as possible.
A1) Front Squats — 8 reps
A2) Overhead Bodyweight Squats (hold a dowel or stick overhead) — 15 reps
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4 Biceps:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
A1) EZ Bar Curl — 10 reps
A2) Cable Curl — 10 reps
A3) Barbell Curl — hold halfway point for 30 seconds[contentblock id=3 img=adsense.png]
5: Triceps:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Dips — 12 reps
A2) Band Pulldown — as many reps as possible (at least 30)
6: Shoulders:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Dumbbell Push Press — 15 reps
A2) Dumbbell Overhead Reverse Lunges — 8 reps each side