8 Workouts in One Day to Add Size to Your Physique

* 1 set x 12 repetitions
* 1 set x 8 repetitions
* 2 sets x 4-6 repetitions

Check the safety cage pin settings to ensure the barbell can rest at a location halfway between your knees and the floor. This allows you to go heavy by still experience a decent range of motion.

Incline Dumbbell Presses

* 1 set x 12 repetitions
* 1 set x 8 repetitions
* 2 sets x 4-6 repetitions

Use a spotter for the last two sets. These should be slow, smooth, controlled repetitions – but very heavy ones as well.

Chins

* 1 set x 12 repetitions
* 1 set x 8 repetitions
* 2 sets x 4-6 repetitions

If you are able to complete more than 4-6 repetitions on the last two sets, hang a 25 or 45 pound plate from your weight belt using a chain.

Squats

* 1 set x 12 repetitions
* 1 set x 8 repetitions
* 2 sets x 4-6 repetitions

Use a partner on these last two sets, as you’ll be using 80 or 90% of your 1RM, and injury could occur.

Military Presses

* 1 set x 12 repetitions
* 1 set x 8 repetitions
* 2 sets x 4-6 repetitions

If you don’t have a seated bench, simply stand up and raise the barbell overhead using standing barbell presses.

Skullcrushers

* 1 set x 12 repetitions
* 1 set x 8 repetitions
* 2 sets x 4-6 repetitions

Wear gloves and take very close notice of any slippage. With heavy weight on those last three sets, you could seriously injure yourself with this movement.

Biceps Curls

* 1 set x 12 repetitions
* 1 set x 8 repetitions
* 2 sets x 4-6 repetitions

Keep your form very solid and consistent on this movement!

For finishers, if you still have something in your, spend some time mixing in calf, forearm, and neck training. Remember, this isn’t a standard bodybuilding physique designed to add symmetry and lines. Rather, this full-body routine is designed to add meat to your bones. This is best accomplished through the use of heavy, compound movements.

In addition to your heavy training, you should be sure you’re eating more than enough calories (along with 400+ grams of protein daily) to keep the torn muscles healing. Also, adding a 45-minute nap to your daily routine, in addition to your required 7-8 hours nightly, will go a long way toward creating growth. Above all, train hard and heavy using the movements listed, and you’ll see some new mass in no time!

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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