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12 Sets to Gain Muscle FAST (Very Intense Workout!)

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Our Workout Programs: ➡️ https://calimove.com ⬅️

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  1. 1. Pull ups 6-12 reps
    — 1st set : 2 sec up, 2 sec down
    — 2nd set : quickly up, 2 sec hold, 2 sec down
    — 3rd set : quickly up, 1 sec down
    — all sets have 3 min rests
    2. Body rows 15-25
    — all sets are same as pull ups
    3. Dips 6-12
    — all sets are same as pull ups, only reversed in order
    — all sets have 90 sec rests
    4. Diamond push ups 15-25
    —all sets are same as dips

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