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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.


For this workout, complete three sets of each exercise with 60-90 seconds rest in-between sets.

Barbell Squat: 10 reps
Bench Press: 8 reps
Barbell Bentover Row: 8 reps
Barbell Overhead Press: 10 reps
Dumbbell Curl: 12 reps
Dumbbell Overhead Extension: 12 reps

--  Johnny Johnson, N.A.S.M., HUMANFITPROJECT



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