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The 12-Week Plan to Throw on Muscle Mass

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Routine

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Back and Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Band-Assisted Chinup

Equipment
Pullup Bar, Resistance Band
Sets
1
Reps
20
Rest
60-90 sec
Exercise 3 of 9

Two-arm Row

Equipment
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 4 of 9

Close-Grip Pulldown

Equipment
Lat Pulldown Bar
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 5 of 9

Low Pulley Row

Equipment
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 6 of 9

Dumbbell Shrug

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60-90 sec
Exercise 7 of 9

Hyperextension

Equipment
Sets
3
Reps
15
Rest
60-90 sec
Exercise 8 of 9

Hanging Leg Raise

Equipment
Pullup Bar
Sets
2
Reps
20
Rest
60-90 sec
Exercise 9 of 9

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
20
Rest
60-90 sec
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