
Within the fast muscle gainer workout, warm up, then complete four drop-set leg rounds—one-legged squats, squats, then extensions and hamstrings—no rest, 10–12 reps per set at high intensity.
Day 10 chest and back delivers high-volume chest work with slow, controlled tempo, three sets of 10–12 reps, and finishes with heavy back sets, including six-repetition rounds, to failure.
Perform high-volume leg work by using sets of 10–12 reps with dumbbell squats and elevated heels to emphasize the quads, then finish with one-legged squats and cardio.
Fast Muscle Gainer!
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