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Express Workouts

                                Chest

            Superset the following exercises:

  • Pec Deck
  • Incline Press
  • Flat Bench or Machine Press
  • Dips

 

Perform three giant sets with no rest between exercises and less than a minute rest between giant sets. This should take 10-15 minutes.

 

 

                                                Back

Superset the following exercises

  • Behind the neck pulldowns or chins
  • Front pulldowns or chins upon failure
  • Close/reverse grip pulldowns or chins upon failure
  • High rows upon failure
  • Low rows upon failure

 

Perform three giant sets with no rest between exercises and less than a minute rest between giant sets. This should take 10-15 minutes. If you have access to a machine that has both a pulldown and a rowing cable on one station you can easily do this entire workout in less than ten minutes.

 

                                                Legs

Superset the following exercises:

        Full Squats or Leg Presses, feet together

        Full Squats or Leg Presses , feet shoulder width, immediately upon failure

        Parallel squats or Leg Presses, feet shoulder width, immediately upon failure

        90 degree Squats or Leg Presses, feet shoulder width, immediately upon failure

        Superset Leg Extensions and Leg Curls immediately upon Failure

 

Perform three giant sets with no rest between exercises and less than a minute rest between giant sets. This should take 10-15 minutes.

 

           

 

 

 

 

 

 

                              Shoulders, Triceps and Traps

 

Superset the following exercises:

 

  • Military Presses
  • Dips
  • Superset Triceps Pushdowns/Shrugs
  • Superset Upright Rows/ Overhead Dumbbell Extensions
  • Superset Alternating Dumbbell Lateral Raises (1 rep to front, 1 rep to side, 1 rep bent, and repeat to negative failure) with Backhanded Cable Pushdowns or Kickbacks

 

Perform three giant sets with no rest between exercises and less than a minute rest between giant sets. This should take 20 minutes or so.

 

                                    Biceps

 

Superset the following exercises:

  • Dumbbell Hammer Curls
  • Immediately upon failure Dumbbell Corkscrew Curls Drop set x 3
  • Immediately upon failure Concentration Curls
  • Immediately upon failure Reverse Grip Pulldowns

 

Perform three giant sets with no rest between exercises and less than a minute rest between giant sets. This should take 10-15 minutes.

 

 

Calves

Superset the following exercises:

  • One-legged calf raises (alternate 3 sets to failure)
  • 2 legged calf raises (toes in)
  • 2 legged calf-raises (neutral)
  • 2 legged calf raises, knees bent (to activate soleus)

 

One giant set of this burner should be more than enough. You should be able to perform the entire set in 5-10 minutes.

 

                                               

 

 

 

 

 

 

 

 

 

 

Abs

Superset the following exercises:

  • Hanging and/or lying leg raises, legs straight
  • Hanging and/or lying leg raises, knees bent
  • Cross- knee crunches
  • Regular or machine crunches

 

One giant set should be adequate. Depending on how many reps you need to reach failure you should be able to do this entire routine in 15 minutes or less. Time permitting you may add a few minutes of stick twists.