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Muscle BeachTM Printable WorkoutsTM

Episode 16: Building Mass


Routine & Variations

Always stretch before working out to loosen and warm up your muscles. Always consult your physician before starting an exercise routine. If you start to feel any exhaustion, pain, or abnormal conditions, stop working out immediately and seek prompt medical attention.

About This Workout

Purpose  - in this episode, we give you a workout to build mass.

Reps - Try 3-4 sets of each exercise, 10 reps until exhaustion. Focus on increasing your weight gradually (where applicable). And put occasional variations into your routine. 

Nutritional Information

WARMING UP. Do you warm up before you workout? And if so, do you warm up enough? How much is enough for warming up? We will discuss Warming Up: PreTraining Tips.

AND THEN …. BEES. They're around us everyday. But do you know what to do when you get stung? There is little time to respond to a bee sting. We will have a safety answer in Sting Like a Bee.

AND FINALLY … JET LAG. We experience it everytime we fly overseas. Some people recommend medication to solve jet lag. But we have found other solutions. You'll be surprised what they are. Can the solution be in tricking out bodies? We will have the answer in Mind Games: Fighting through Jet Lag.

For the answers - watch episode 16 of Muscle Beach.

kerry13.jpg (16191 bytes) Mass building involves certain exercises with increased poundage and decreased reps that puts that extra stress on your muscles.  Let us help you put variations in your routine.  Print out this workout and take it with you to the gym. And well see you soon." - Kerry Kimble of Muscle Beach

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"Today, we're going to get some mass on those muscles!

"We've taken the best exercises for building mass and put them into one show. This routine is excellent for those you want to get larger in a short period of time and have limited time in the gym to achieve this aim."

- Jim Morrow of Muscle Beach

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1. Bicep Curls (with bar)

Routine: for the biceps

2. Tricep Extensions

for the triceps

Seated French Press

for the triceps

Alternating Dumb. Curls

for the biceps

3. Incline Bench Press

for the chest

4. Front Lateral Raises

for the shoulders

Decline Bench

for the chest
Side L. Raises shoulders
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