Fast workout for mass

Want to upload some muscle mass? No problem.Take the following program 3 times a week, after each day you have a day rest. Turn workouts, so week 1 do "day 1" on Monday and Friday, and "Day 2" on Wednesday. change in Week 2, as do "day 2" on Mondays and Fridays, and "Day 1" on Wednesday. 

Rest not too long between sets, but as nutrition, be sure to eat more calories.

Day 1: 

Olympic lifting bar: 10 sets x 2 reps *
Dial narrow grip: 10 x 5 *
Medium grip bench: 8 x 1
Deadlifts: 15 x 1

*change the Olympic folding and recruitment in each series 

Day 2:

Olympic lifting dumbbells: 12 sets x 1 repetition
Barbell off when tilted forward: 6 x 4
Cups: 8 x 3
Chukovo folding dumbbell: 4 x 6
Squats: 15 x 1  

Have a nice workout and give everything of yourself ! Always