Gain Mass With This Dumbbell Bulking Routine. Who. Monday do A, Wednesday do B, Friday do A, Sunday. Dumbbell Bench Press (if no bench, do it on the floor . One Arm Dumbbell Row (if no bench, use a chair)4. Dumbbell Skull Crusher (if no bench, do them lying on the floor)5. Plank (ignore the regular progression and go for 3. Day B1. Seated Dumbbell Shoulder Press (if no bench, do them standing)3.
Pull Up (there are no weights involved, so ignore the regular progression and do 1 rep less than failure)4. Lying Rear Delt Raise (if no bench, simply lean forward at the hips, keeping your chest up)6. Hanging Leg Raise (ignore the regular progression and do as many reps as you can, raise your legs with knees bent if straight legs is too challenging).
If you’re confused by the many forms of creatine available and want to know which works and which doesn’t. You’ve probably heard that creatine is one of the few supplements that don’t suck.
Depending on your schedule and your level of experience training will take from 3 days a week to 6. Each workout session should be limited to no more than 60 minutes of intense weight training. More time in the gym and your testosterone levels will suffer. Click on the links below to access a. What is the most effective 12-week mass building workout? In this amount of time you should be able to gain quite a bit of mass. Here our members have listed some great training splits and supplements for those wanting to gain mass.