Perform three sets of eight to 12 reps. RELATED: These Men Swear By the '5-3-1' Workout Method for Bigger Muscles: 'I Love This Program' An upper-body workout focuses on building mass and definition ...

His weekly workout commute included 3-hour train rides, hotels, and lots of hard work.

With Gladiator II hitting the cinemas, this four day Spartacus inspired workout plan will pack on serious muscle, no sword ...