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This is a simple technique for increasing muscle mass and pump. I especially like it because it can be a real time saver. Especially if you superset a couple of exercises/body parts during the same workout!

One Exercise Per Body Part 

This is an almost forgotten old school bodybuilding techinque, used by such greats as Reg Park, Steve Reeves, Vince Gironda, etc., to build maximum muscle mass. 

The Benefits of Doing One Exercise Per Body Part: 

Vince Gironda said, "Do one exercise per body part, if you want to get big fast." 

This training routine has many benefits. First it is simple, you just pick your favorite exercise and you put your all into it. Another benefit is that you will get a much better pump than with any other workout routine.

Incorporating the entire body ensures that the heart rate is raised, blood flow and oxygen is increased and every muscle is working together.

Choosing to do one exercise to work each body part during a work out routine is one way to achieve this. There are numerous exercises to choose from, here is a sample routine to get started. 

A Sample One Exercise Per Body Part Routine 

You can try 5 sets of 5 reps, 8 sets of 8 reps, 10 sets of 10 reps. Or just go for broke and do as many sets as you can. 

Thighs 

Barbell Squats - Stand with feet shoulder width apart and take a barbell and hold behind the neck on the shoulders. Slowly squat until the thighs are parallel with the floor and then raise up again and repeat. 

Chest 

Dumbbell Bench Press - Laying on a bench, place a dumbbell in each hand. Start with the dumbbells on the chest and raise them above the body until the arms are completely extended. Lower to the starting position. 

Back 

Pull Ups - Grab the bar with the hands slightly farther apart then the shoulders. Cross the ankles and pull up until the chin is over the bar, hold for a second and release back to the starting position slowly. 

Shoulders 

Seated Dumbbell Shoulder Press - Begin by sitting on a work out bench or chair. Place a dumbbell in each hand and raise them to the shoulders. Keep the feet shoulder width apart and raise the dumbbells above the head, until the arms are completely extended. Lower the dumbbells back to the starting position. 

Biceps 

Standing Dumbbell Curls - Stand with feet shoulder width apart and a dumbbell in each hand. Begin raising the dumbbells only using the forearms. Raise them to the shoulders and then back to the starting position. When they reach the shoulders, the palms of the hands should be facing the face. 

Triceps 

Tricep Push Ups - Lay face down on the floor. Place the palms face down and make sure that the fingers are pointed toward each other.

The finger tips should be touching. Keep the feet shoulder width apart and push up. Lower back to the starting position. 

Calves 

Standing Calf Raise - Stand straight and use a wall for support if necessary. Raise up on the tip toes as high as possible and hold for a second. Lower back to the starting position and repeat. 

Forearms 

Barbell Wrist Curls - Sit on a bench or chair with the feet shoulder width apart holding a barbell. Rest the forearms on the legs and use only the wrists and hands to curl the barbell back as far as possible. 

Abs 

Crunches - Lay on the back, with the feet slightly apart and hands behind the head. Curl up half way and hold for a second and then lower back to the floor to repeat.