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Today we’re going to talk about a simple workout to help you add more muscle mass. Ain’t nothing like a pair of dumbbells and a couple of benches to start a combination of high intensity workouts.

However, before bangin’ your head first into the said program, let’s talk about a few things first. Usually people think of gym or any particular form of exercise as a daily obstacle. Listen, nobody likes to work hard, people want it easy in life – but all those athletes and fitness models were not made overnight. They had to put their bodies through a course of rigorous exercises, balanced diet and a disciple lifestyle to achieve those goals.

Remember the time when your gym is most crowded? Take the example of ‘Planet Fitness’ in Houston. This gym is jam packed on the first Monday of every month. Do you know why? It is because of the freebie pizza offer.

Other than those pepperoni and cheese dipped slices, there’s nothing that pulls in a huge crown during odd days. Most of the gym goers are based on certain categories. There are losers, who just hang around the water cooler. There are phone freaks who like to partake in a text messaging or phone call marathon, while doing a rep or two in between.

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The list could go on but there is a dedicated class among these people who only join the gym for the sake of signing up. That’s it. After a few days, you will not see them anymore because of their “tiring” office timings or blah blah blah. They regularly pay their membership fee, but at the same time they are not motivated or dedicated enough to actually put in effort to get that dream physique.

Then again, there are a few cases that are genuine. Maybe you are one of those individuals who really have to put in a lot of hours to support your family. At the end of the day, despite of your desire to go to the gym, your body is completely exhausted etc. This is why I chose the appended workout to help such people burn the maximum number of calories in minimum amount of time.

*General directions to be followed at your convenience:

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You’re supposed to follow this plan according to your body’s overall resistance. Some people have been known to follow it throughout the week, while others simply skip it once in a while. It isn’t tough but you have to make sure that workout A and workout B are being performed without any rest (or minimal amount of rest in between)!

Workout 1 / A: – The Chest Press (Dumbbells) 3 Sets X 12 Reps:

Chest presses are really simple as all you have to do is lie straight on the bench, with your back flat. Raise both your arms above your chest. Now slowly keep on lowering the dumbbells on each side until both your hands are parallel to your shoulders.

flat bench dumbell raises

Lift your arms again and exhale while doing so. Keep your chest firm when lifting the weight, and relaxed while your arms are coming back to their starting position. See the figure for further help.

1/B:- Dumbbell Rows For Wings 3 Sets X 12 Reps:

Don’t know if Red Bull gives you wings, but this exercise is definitely going to do that. Pick up your favorite dumbbell and head over towards a bench. Place your left hand and left knee on the bench, while the dumbbell is supposed to be held in the right hand.

Now lean your right arm over to the side of your chest and pull it back up. Imagine that you’re pulling a cable or lifting a rock in diagonal position towards your body. Refer to the figure to understand this exercise more clearly.

1C:- Incline Dumbbell Presses (Incline Bench Needed) 3 Sets X 10 Reps:

This exercise is pretty much similar to the first exercise. The only difference is that you’re going to perform it on an incline bench. Once again, hold a pair of dumbbells in your hands and raise them to parallel shoulder height. With the dumbbells facing horizontal, press them above your chest.

Contract your upper chest muscles while raising the dumbbells. Relax them when you’re in the middle of going back to the starting position.

Workout 2 / A:- Dumbbell Squats 4 Sets X 20 Reps:

This exercise is supposed to be performed with heavy weights. Stand up straight with a pair of dumbbells in your hands. With dumbbells at your sides, you’re not supposed to push your hips back at a steady angle and then go all the way down to the sitting position.

Ever heard of sit ups? This exercise is just like that. The only difference is that you’re going to be lifting weights when going up and down; up and down; up and down. 

2 B:- Standing Dumbbell Shoulder Raises 3 Sets 8 Reps:

Meaty shoulders give a more broad look to your chest and add to the overall V-shape factor. You’re supposed to sand with both feet shoulder width apart. Once the right position is memorized, it is time to start the actual exercise.

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Hold only one dumbbell in one arm at a time. If you’re doing the right arm, raise your arm/hand way over your head. Now bring it back down to the position you started at. See the figure below for further assistance:

That’s it. The entire workout explained within a nutshell. Make sure you are maintaining a healthy diet plan. Your body should be able to pack on some muscle size after 4 months of consistent hard work and dedication.