FREE WEIGHT GAIN WORKOUT

Below I will be giving you a workout designed to build muscle mass for athletes but to also keep your speed and explosion because at the end of the day that’s what matters for athletes. I hope this helps 




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https://www.firstdowntraining.com/book-online



Split 1

Barbell Pause Bench Press (if you’re a QB don’t do this) (pause for 2 seconds at the bottom of the rep)5x8 reps


Superset with (perform back to back)



Drop Set Tempo Barbell Bench Press (control the weight down for 4 seconds and then up for 4 seconds) (take weight off from your pause reps set)


5x5 reps 


1 minute 30 seconds rest in between sets 



SPLIT 2


Barbell Push Jerk 


5x8 reps 

Superset with


Dumbbell Side Raises

5x6 reps 


Superset with


Dumbbell Front Raises


5x6 reps


Superset with


Dumbbell Reverse Flies



5x6 reps




1minute 30 seconds rest in between sets


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