Jump to the routine

The 4-Week Workout Plan to Gain 10 Pounds of Muscle

Jump to the Routine
  • 7

  • Yes

Routine

Want a copy on the go?
Print

Shoulders & Traps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Cable Lateral Raise

Equipment
Adjustable Cable Machine
Sets
3
Reps
10-12*
Rest
--
How to
*Doesn’t include 1-2 warm-up sets. ** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.
Exercise 2 of 7

Arnold Press

Equipment
Dumbbells
Sets
3
Reps
10-12*
Rest
--
*Doesn’t include 1-2 warm-up sets.
Exercise 5 of 7

Reverse Pec Deck Flye

Equipment
Sets
3
Reps
10-12**
Rest
--
How to
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.
Exercise 6 of 7

Dumbbell Shrug

Equipment
Dumbbells
Sets
3
Reps
10-12**
Rest
--
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.
See all of our tutorials