Home Chest & Back Dumbbell Workout Routine (10 sets of 10 Reps)

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The 10 sets of 10 reps bodybuilding workout has been used in bodybuilding circles for years in order to break through plateaus and make weight gains in the form of lean muscle mass.

Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger.

Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of gaining muscle weight quickly. I've used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results. As a matter of fact, early on when I was less informed, I thought that I had invented it. That was until I found out that this bodybulding workout has been around since the early 60s!

The 10 sets of 10 reps bodybuilding workout has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. In order to implement a 10×10 routine, a mass building exercise is chosen and a weight that you can perform for 15 reps or so is selected. However, you will stop your set once you achieve 10 reps. Your rest in between sets should be limited to a minute and you need to refrain yourself from resting more as you start fatiguing since increasing the rest time would defeat the purpose of the routine, which is to cause systematic fatigue on a specific muscle. The goal of this bodybuilding workout routine is to use the same weight for all ten sets and to be able to perform all sets for 10 reps in good form. You will notice that as fatigue sets in, the sets become more and more challenging. You may not be able to perform all sets for 10 reps. If that is the case, then start lowering the weight once you do a set where less than 10 reps are performed. Once you can do all 10 sets for 10 reps, then it is time for you to go up in weight.

For more information about the 10 sets of 10 reps routine, please take a look at this article on my website:

http://www.hugorivera.net/best-bodybuilding-workout-for-gaining-muscle-weight...

For todays routine we will do:

Superset:
Incline Dumbbell Press 10 sets of 10 reps (no rest)
One Arm Dumbbell Rows 10 sets of 10 reps (60 sec rest)

Superset:
Wide Grip Pull-ups to Front 2 sets of 15-20 reps (no rest)
Push-Ups 2 sets of 15-20 reps (60 sec rest)

The whole routiine takes around 45 minutes.

Try it out and let me know what you think!

If you liked this video, remember to hit the LIKE button below and also feel free to share it with your friends via TWITTER and/or FACEBOOK.

For more information on the subject and FREE articles on Training, Nutrition, and Supplementation please visit http://www.HugoRivera.net where you can also sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Category:

Howto & Style

Tags:

• chest
• back
• pecs
• dumbbell
• home
• workout
• routine
• natural bodybuilding
• bodybuilder
• huge
• hugo rivera
• building muscle

[mrsims2]

Him: lets get started. :)

Me: Ok lets do this! >:D

*brings out gigantic ass dumbbells*

*Look over at my puny 15 pound dumbbells*

Me: Fuck this.....

[alodakack]

thank you german Ben Stiller :D

[mike700114]

Thanks, Hugo for this awesome clip and many others. I couldn't believe it took me so long to find your clips - very informative and also achieveable for novice like myself. A quick question - when you do this 10x10 routine, should i do bicep/tricep 10x10 in the next session? then what about legs? Thanks very much!

[TheCaliEsco]

Whoa, this man's body looks weird as hell.

[7bilgin]

Step 1 to get big

Get some steroids, fast!

Step 2

do this exercise

Step3

you are done :D

[zmuggler]

@iynmouth1 every dietologist and trained physician in the world insisnt on eating 6 meals of balanced proteins carbs and fat,every 3 hours.I don't see you making an argument here.

[iynmouth1]

@cloane85 lol he is struglinhg with push ups cause he just used almost 100lb dumbells and di d pull ups wtf question lol ??? lets see yo do that then do push ups

[iynmouth1]

@zmuggler you only need 3meals a day -.-. fatass at max 4 =/

[theused0321]

100 lb dumbbells

[CiNtO92]

Geez : |

[zmuggler]

@davidfarrell17 i'm trying that myself,for the last couple of months i've gotten some good results,just plan 6 meals per day combining protein and carbs with some fat from nuts or mango,also a protein supplement (i get weider mega mass 2000) once in the morning with breakfast and one post workout.If you want,pm me i can give you a more thourough walkthrough of what i'm doing.

[LeoLovesNature]

he talks too much