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.

The workout

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

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

4. Pushups
3 sets to failure
60 seconds rest

Shot on location at FOCUS NYC