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4 Weeks to Massive Muscle Program

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  • 9

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Routine

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Shoulders, Traps & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 9

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
2
Reps
12
Rest
--
Equipment
Smith Machine
Sets
4
Reps
6-10*
Rest
--
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
Exercise 4 of 9

Dumbbell Upright Row

Equipment
Dumbbells
Sets
2
Reps
12
Rest
--
Equipment
Dumbbells, Squat Rack
Sets
4
Reps
6-10*
Rest
--
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
Exercise 7 of 9

Barbell Shrug

Equipment
Barbell
Sets
4
Reps
12
Rest
--
Exercise 8 of 9

Dumbbell Shrug

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

Double Crunch

Equipment
No Equipment
Sets
4
Reps
20
Rest
--
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