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Workout Routines

The 12-Week Plan to Throw on Muscle Mass

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Routine

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Chest and Shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Pushup

Equipment
Sets
1
Reps
20
Rest
60-90 sec
How to
Exercise 3 of 8

Weighted Dip

Equipment
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 4 of 8

Incline Dumbbell Press

Equipment
Dumbbells
Sets
4
Reps
12, 10, 8, 6
Rest
60-90 sec
Exercise 5 of 8

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 6 of 8

Mass Gains – Seated Dumbbell Press

Equipment
Sets
4
Reps
12, 10, 8, 6
Rest
--
Exercise 7 of 8

Barbell Lateral Raise

Equipment
Sets
3
Reps
10, 8, 6
Rest
--
Exercise 8 of 8

Chest-supported Rear-delt Raise

Equipment
Bench, Dumbbells
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
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