In this article we got another fantastic mass gaining workout for all you skinny guys. We want to drill into your head that the best way to maximize your muscle building and anabolic hormones is to overload multiple larger muscle groups in the same workout.

This mass gaining workout routine has a great combination of shaper exercises to get you ripped, along with proven mass builders to give you more overall size.

This exercise routine is a well rounded upper body circuit that will help you guys sculpt a strong and powerful upper chest, thick middle pectorals, traps, and blast your shoulders from several angles. This workout is specifically designed to work the top portion of your upper body through extensive upper chest, trap and shoulder training.

I use this workout routine all the time to build a stronger and more powerful looking upper body. This workout will challenge you and help you pack on rock solid lean muscle mass through a great array of mass builders and shapers.

Your going to be doing 3 sets of every exercise and utilize the traditional pyramid rep scheme. This means that you are going to start off going heavy and performing 8 repetitions, and with every set your going to decrease the weight by 5-10 percent and add in a few repetitions. The goal is to use an 8-10-12 repetitions range for all 3 of your sets. Make sure you pick a weight that is heavy and challenging so that you are failing right around the goal repetition count.

Lets get right into the workout routine and talk specifically about each exercise in this mass gaining workout for skinny guys.

Exercise One: Incline Dumbbell Bench Press


  • Sets: 3
  • Repetitions: 8,10,12
  • Rest Time: 120 seconds

This is without a doubt the best upper chest exercise to build a combination of thickness and mass while sculpting and defining. I like the incline db bench press more than the traditional barbell incline bench press because you are able to isolate the upper pectorals better and it puts more emphasis on smaller surrounding muscle groups due to the instability of the dumb bells.

Make sure you are going heavy on this exercise, and your keeping your elbows stable. A lot of guys make the mistake of flaring their elbows out too much when doing DB presses and they can irritate the shoulder joints.

Exercise Two: Barbell Bench Press


  • Sets: 3
  • Repetitions: 8,10,12
  • Rest Time: 120 seconds

Now that we have sculpted and built mass in the upper chest lets switch gears and work that larger middle pectoral region. The best way to do this is by performing the traditional barbell bench press.

Make sure to watch this video as I break down the proper form on the barbell bench press and highlight a few mistakes I see so many guys make when performing this exercise.

It’s also important to get a spotter when performing this exercise. If you want to get the most out of it – you need to lift until failure and push yourself for a few additional repetitions after failure.

Exercise Three: Diamond Pushups


  • Sets: 3
  • Repetitions: Failure each set
  • Rest Time: 120 seconds

The diamond pushup is a great shaper exercise for the upper chest. The diamond push-up will sculpt and define the upper chest region and also work your triceps.

I perform the diamond pushup regularly until failure to build that sought after upper chest region. The upper chest is one of the hardest muscle groups to develop – especially for skinny guys. The diamond pushup is a valuable exercise to keep in your chest workout arsenal. Make sure that you are performing this exercise until failure to reap the maximum benefits.

Exercise Four: Dumbbell Shrugs


  • Sets: 3
  • Repetitions: 8,10,12
  • Rest Time: 120 seconds

The dumbbell shrug (db shrug) is a powerful mass builder that builds thick and powerful trap muscles and indirectly works the middle head of the deltoids.

I like to go really heavy on this exercise and use wrist straps to put the maximum amount of overload on my trap muscles and shoulders.

A lot of skinny guys don’t workout their traps enough, but developing bigger trap muscles is one of the easiest ways to get a larger and more muscular looking appearance. I have met several naturally skinny guys who were able to build big traps very quickly and it really made their physique stand out.

Exercise Five: Dumbbell Arnold Press


  • Sets: 3
  • Repetitions: 8,10,12
  • Rest Time: 120 seconds

The dumbbell Arnold press is the best exercise for building mass in the front head of your deltoid muscles. If Arnold invented this exercise – you know it is a powerful muscle building exercise! Last time I checked the Terminator was never programmed to lie!

This exercise is a great mass gaining movement because it involves a full rotation of the hands to build several important heads of the deltoid muscle. You have 3 separate muscle sections in your deltoids, and the db Arnold press is the best for developing the front head and also working your middle head.

Watch the video to see how to perform this exercise, and build rock solid boulder shoulders!

Exercise Six: Dumbbell Lateral Raises


  • Sets: 3
  • Repetitions: 8,10,12
  • Rest Time: 90 seconds

To cap off an incredible mass gaining workout – we have one of the best shoulder sculpting exercises. The Db lateral raise is one of the most common shoulder movements and should be a regular part of your training.

Since your shoulders are pretty fatigued already from the db Arnold press and shrugs – this is a great way to end the workout with a bang and break down the maximum amount of muscle tissue in the shoulders.

Make sure to push yourself and go until maximum failure on this exercise. Your shoulders should feel like they are on fire after you get done here. Remember this is the last exercise of the circuit so make sure to push you to 100 percent maximum failure. Intensity is key!

Troy Adashun

Troy Adashun is a graduate of World Renown Sports Academy IMG in Bradenton, FL where he has trained alongside many top professional athletes.

Troy is currently living in Florida and spends his time writing, working as a fitness model, shooting educational fitness videos, and doing online coaching at

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