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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 6

Band-Assisted Chinup

Equipment
Pullup Bar, Resistance Band
Sets
1
Reps
20
Rest
60-90 sec
Exercise 2 of 6

Barbell Bent-Over Row

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

Close-Grip Pulldown

Equipment
Lat Pulldown Bar
Sets
4
Reps
10, 8, 6, 4
Rest
60-90 sec
Exercise 5 of 6

Barbell Deadlift

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

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
12
Rest
60-90 sec
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