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3-Day Mega-Volume and Intensity Routine

On a mission for more size and strength? This 3-day per week plan will pump you up and pack it on.


Exercise 1a

Front Squat

Sets: 3 Reps: 10

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers—as long as you keep your elbows raised, you will balance the bar. Squat as low as you can.

Exercise 1b

Reardelt Flye

Sets: 3 Reps: 10

Set an adjustable bench to 45 degrees and lie facedown on it with a dumbbell in each hand. Your thumbs should touch. Raise your arms straight out to your sides so your thumbs face the floor at the top.

Exercise 2a

Front Squat

Sets: 3 Reps: 10

Hold a barbell with a shoulder-width grip and, keeping your lower back arched, bend over until your torso is parallel to the floor and the bar is resting on the floor. Row the bar to your belly and return it to the floor after each rep.

Exercise 2b

Off-Set Swiss Ball Press

Sets: 3 Reps: 10 (each side)

Hold a dumbbell in one hand and lie back on a Swiss ball. Bracing your abs for balance, press the weight over your chest.

Exercise 3a

Close-Grip Pull Down

Sets: 3 Reps: 10

Sit at a pull-down station and grab the bar with an overhand grip, hands inside shoulder width. Pull the bar straight down to your collarbone.

Exercise 3b

Swiss Ball Knee Drive

Sets: 3 Reps: 15

Set up as you did for the Swiss ball punch, but keep your arms steady and drive one knee at a time up to the ball and back. Keep your balance and brace your core.


Growth Factor 9 by NovexBiotech

Human Growth Hormone or HGH, is a naturally produced hormone in the body with a variety of benefits including; increased lean muscle mass, a boosted metabolism, faster recovery time, more strength and improved endurance.



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