If you saw the NFL draft recently or are watching the NHL/NBA Playoffs going on right now, you’ll see some of the most athletic individuals to grace the planet. Most of these guys carry a lot of muscle mass on their body frames and while most have been blessed with incredible genetics, they have spent countless hours in the gym hitting the weights.

I want to share with you a few exercises you can do over the summer to pack on muscle. Remember it’s not about how much time you spend at the gym, but how you spend your time at the gym. Train with intensity and focus and I promise you’ll see results.

You should pick 5 different exercises and rotate between them evenly to get a well balanced approach to your muscular development. Always take a rest day on your third day if you are working on consecutive days.

For instance if you workout on Monday & Tuesday, then take Wednesday off and pick it up on Thursday & Friday.If you feel you’re still sore after a while, take an additional day off until your body gets accustomed to the exercises.

Complete 5 sets of 8-12 reps for the 5 exercises you choose. Alternate between two groups of exercise for optimal muscle growth.

Bench Press 

Bench Press

Chin-up Chin Up

Dip 

Bar Dips
Barbell Curl Barbell Curl

Cable Triceps Extension Cable Triceps Extension

Plank Plank

Deadlift Deadlift

Dumbbell Stepup Stepups

Lunge

Squat Barbell Squat

Back ExtensionBack Extension

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