Two Simple Exercises To Tone Your Lower Chest

Building mass may not always be easy, but it’s pretty simple: Lift hard (and with high volume) and eat a lot. On the training side, we offer the following month-long program. These four weeks of mass-gaining are full of straightforward exercises done predominantly in straight set fashion, with minor influences of intensity techniques (drop sets). 

 you need to focus on the small details of your workout to help you get swole in a hurry. Training volume, rest time and the exercises you perform become much more important. Follow these guidelines.

Workout 1: Total Body

1A Squat  Sets 4 Reps 12 Tempo 2010 Rest 30sec

1B Triceps dips  Sets 4 Reps 12 Tempo 2010 Rest 60sec

2A Glute bridge  Sets 4 Reps 12 Tempo 2111 Rest 10sec

2B Incline dumbbell curl  Sets 4 Reps 12 Tempo 2111 Rest 10sec

2C Seated overhead press  Sets 4 Reps 12 Tempo 2010 Rest 60sec

Workout 2: Chest and back

1A Bench press  Sets 4 Reps 12 Tempo 2010 Rest 30sec

1B Bent-over row   Sets 4 Reps 12 Tempo 2010 Rest 60sec

2A Incline dumbbell press  Sets 4 Reps 12 Tempo 2010 Rest 10sec

2B Incline dumbbell flye  Sets 4 Reps 12 Tempo 2010 Rest 10sec

2C One-Arm row  Sets 4 Reps 12 each side Tempo 2111 Rest 60sec

Workout 3: Total body

1A Front squat  Sets 4 Reps 12 Tempo 2010 Rest 30sec

1B Rack pull  Sets 4 Reps 12 Tempo 2010 Rest 60sec

2A Good morning  Sets 4 Reps 12 Tempo 2111 Rest 10sec

2B Reverse flye  Sets 4 Reps 12 Tempo 2010 Rest 10sec

2C Barbell roll-out  Sets 4 Reps 12 Tempo 2111 Rest 60sec

Workout 4: Arms and shoulders

1A Chin-up  Sets 4 Reps 12 Tempo 2010 Rest 30sec

1B Overhead press  Sets 4 Reps 12 Tempo 2010 Rest 60sec

2A Standing dumbbell biceps curl  Sets 4 Reps 12 Tempo 2010 Rest 10sec

2B Triceps extension  Sets 4 Reps 12 Tempo 2111 Rest 10sec

2C Lateral raise  Sets 4 Reps 12 Tempo 2111 Rest 60sec