pGuys 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.pThe workoutp1. Barbell Bench Pressbr 3-5 setsbr 8-12 repsbr 60-90 seconds restpp[RELATED1]pp2. Incline Dumbbell Pressbr 3-5 setsbr 8-12 repsbr 60-90 seconds restpp3. Dumbbell Flyebr 3-5 setsbr 8-12 repsbr 60-90 seconds restpp[RELATED2]pp4.