Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold's day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises.

1. Barbell Bench Press
3-5 sets
8-12 reps
60-90 seconds rest

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2. Incline Dumbbell Press
3-5 sets
8-12 reps
60-90 seconds rest

3. Dumbbell Flye
3-5 sets
8-12 reps
60-90 seconds rest

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4. Pushups
3 sets to failure
60 seconds rest

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