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The 4-week Back-to-basics Workout for Muscle Growth

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Routine

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Workout A

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Back Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
10-12
Rest
60 sec
Exercise 2 of 6

Chinup

Equipment
Pullup Bar
Sets
3
Reps
10-12
Rest
60 sec
Exercise 3 of 6

Dumbbell Step-Up

Equipment
Bench, Box, Dumbbells
Sets
2
Reps
15*
Rest
60 sec
*Per side
Exercise 4 of 6

Standing One-Arm Corner Press

Equipment
Sets
2
Reps
15*
Rest
60 sec
*Per side
Exercise 5 of 6

Leg Press

Equipment
Sets
2
Reps
15
Rest
60 sec
Exercise 6 of 6

Sprint

Equipment
Sets
6
Reps
50m
Rest
120 sec
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