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Five Workouts That Build Muscle and Mass Fast

Your no-nonsense guide to improving total-body strength and gaining muscular size.

leg exercises for muscle growth

WORKOUT 4

For this workout, perform each circuit three times. Then rest one minute in-between exercises. Make sure to rest two minutes in-between sets.

CIRCUIT 1

Deadlift: 8 reps
Bench Press: 12 reps ***

CIRCUIT 2

Barbell Reverse Lunge: 8 reps
Seated Close Grip Row: 12 reps

CIRCUIT 3

Lat Pulldown: x 10 reps
Seated Barbell Shoulder Press: 10 reps

CIRCUIT 4

Barbell Biceps Curl: 12 reps
Barbell Skull Crusher: x 12 reps ***

***complete as a dropset.

--  Jason Martuscello, C.S.C.S., A.C.S.M., N.S.C.A., I.S.S.N., FuelTheMovement

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