Today we’re going to talk about a simple workout for adding inches of sweet muscle mass to your body. 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 exercise regimen, let’s talk about a few things. Usually people think of gym as a giant obstacle. 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 which attracts that much crowd during odd days. Most of the gym going or gym wanna-be lot is made up of a certain category of people. There’re losers, who just hang around the water cooler. There’re lovers, who like to participate in a text messaging or phone call marathon, while taking small doses of their favorite exercises.

Finally, there’s a dedicated class that’s only curious to see the insides of a gym. These people are very enthusiastic as long as it comes to joining the Gym. Later on, due to their office, job and so-called “personal life related commitments”, they start skipping their exercise plans.

This is why; the appended workout regimen was selected. It’s easy to follow, but not that easy to perform. The idea is to repeat all the sets in high succession, without giving a lot of rest time to your body. Repeat it as many times as you like and you’ll be sweating like a prom queen in the boys’ locker room!

General Directions To Be Followed At Your Convenience:

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!

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.

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. 

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.