rest However, that’s not exactly the case. Bench Press: 4 sets of 8-12 reps. Incline Dumbbell Press: 4 sets of 8-12 reps. Machine Flies: 3-4 sets of 8-12 reps. Dips: 4 sets of reps to failure In short, that type of time commitment just isn’t fair! old i'm planning to start this routine. If your answer is yes then take a close look at this killer arm workout. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group. I'm looking to start this program as it is very efficient on time. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. any advice on supplements? Please, do you think I could use day 6 or 7 to workout muscles I'd like to develp more, such as shoulders, biceps and triceps? errorString = 'Please enter your email address'; Still, the term is somewhat flexible and can be applied to many […] 4 Day Superset Split Workout: Mass Program. In my experience, a lot of people don't need direct ab work to build a more visible core. document.getElementById('body').appendChild(vImage); Finally, get a great arm pump by performing EZ bar curls with skull crushers as a superset. Hey Zhed - While we do have an extensive exercise video library, there are some movements on our to-be-filmed list. Shannon Clark ; August 11, 2020 ; Are you looking to maximize your arm muscle definition? Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in women’s specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next. Because I love shoulder exercises. Thank you for very useful workouts you always posted, it's take my attention, proceed to trying it, I had used to go to training for long years, the question is would you think this training is enough to get better mass and pump from this routine? If yours does, that's great. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. Is there any alternative to goblet squat and lunge ??? no one cares. When will you post a workout where all the videos are correctly matched to the exercises listed in the workouts? Anuj. return !isError; 16 Nov 2020. Can this workout be done on consecutive days such as Thur, Fri, Sat, Sun ? //-->. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. The Fast Mass program is a 4-day split composed entirely of supersets. Masturbation and Gym Performance: Is there any effect? The Mission of PureGym is to help people everywhere to lead a healthy and happy life every day. Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets. Hey Zsb - you could add shrugs to day 3 or day 5. 1A Bench Press. Cutting down on time spent in the gym is exactly what the Fast Mass program does best. “Of course, you can load more weight on a bar and/or increase the number of reps you complete if you sacrifice good form, but doing so diminishes the focus on the target muscles and increases your risk of injury,” he adds. The Fast Mass Program is great, because it utilizes supersets, which allows you to perform a lot of exercises and train multiple muscle groups in a short amount of time. True supersets involve opposing muscle groups, while compound sets involve the same muscle group. Learn how real people made their transformations! rest; Barbell Curl: 4 sets, 8 reps, 2 min. Pushing exercises include: Front squats for your quads. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. When you are able to perform a total of 40 or more reps during this block, add a small amount of weight to the bar. As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts. var isError = false; Specifically the chest, which is not where I want it. The Fast Mass program is a 4-day split composed entirely of supersets. Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. Zhead - is there a specific workout video you're referring to? Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. My legs are well developed and I would prefer a split that focuses another day on upper body. I really like it specially because it does not take much time. Most all of the programs y'all put out has something like that. I consistently implement the superset strategies found in the fast mass program throughout the year. After you finish your superset, you’ll want to take a rest period of between 45-90secs. Muscle & Strength, LLC Take our FREE 5-part email Muscle Building Course!