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4 Weeks to Massive Muscle Program

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Routine

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Back & Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
6-10
Rest
--
Equipment
Dumbbells
Sets
2
Reps
12
Rest
--
Exercise 3 of 9

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
6-10*
Rest
--
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
Equipment
Dumbbells
Sets
2
Reps
12*
Rest
--
*Per arm.
Exercise 5 of 9

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
4
Reps
6-10
Rest
--
Exercise 6 of 9

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
6-10*
Rest
--
Exercise 7 of 9

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
6-10
Rest
--
Exercise 8 of 9

Barbell Preacher Curl

Equipment
Sets
4
Reps
8-12*
Rest
--
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
Exercise 9 of 9

Hammer Curl

Equipment
Sets
4
Reps
6-10
Rest
--
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