If you're looking to put on some size without getting a belly, the new Shred series: The 21-Day Bulk, by Executive Digital Director Mike Simone, is for you. It includes a bit more volume and rest compared to the original program in order to help better stimulate those muscle fibers. Check out the video demo of day one from The 21-Day Bulk to see what we mean.  

Click here to get your copy of the expanded and improved version of The 21-Day Shred, plus The Shred Series workouts.

Follow Men's Fitness executive digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter. And don't forget to show off all your hardwork with #The21DayShred.

1. BENCH PRESS
Sets: 5, Reps: 8-10, Rest 90 sec.

2. INCLINE PRESS
Sets: 5, Reps: 8-10, Rest 90 sec.

3A. DUMBBELL FLYE
Sets: 4, Reps: 10-12, Rest: 0

3B. PUSH UP
Sets: 4, Reps: to failure, Rest: 90 sec.

4. LEG RAISE
Sets: 5, Reps: to failure, Rest: 30 sec.

5. PALOFF PRESS ISO HOLD
Sets: 4, Reps: 8-10, Rest: 30 sec.

6. PLANK
Sets: 3, Reps: to failure, Rest 30 sec.