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Workout Routines

The 12-Week Plan to Throw on Muscle Mass

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Routine

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Arms and Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 5

Machine Dip

Equipment
Sets
3
Reps
8, 6, 4
Rest
60-90 sec
Exercise 4 of 5

Smith Machine Drag Curl

Equipment
Sets
3
Reps
8, 6, 4
Rest
60-90 sec
Exercise 5 of 5

Weighted Roman Chair Situp

Equipment
Sets
4
Reps
10
Rest
60-90 sec
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