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Workout Routines

The 4-Week Workout Plan to Gain 10 Pounds of Muscle

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Routine

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Chest & Triceps

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 5

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

Reps

6-8*

Rest

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*Doesn’t include 1-2 warm-up sets.

Exercise 2 of 5

Dumbbell Press

Equipment

Bench, Dumbbells

Sets

Reps

6-8

Rest

Exercise 3 of 5

Weighted Dip

Equipment

Ankle Weights, Dip Station

Sets

Reps

6-8

Rest

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Exercise 4 of 5

Close-Grip Barbell Bench Press

Equipment

Barbell, Bench

Sets

Reps

6-8*

Rest

Play How to

*Doesn’t include 1-2 warm-up sets.

Exercise 5 of 5

Dumbbell Lying Triceps Extension

Equipment

Bench, Dumbbells

Sets

Reps

6-8

Rest

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Chest

Full-Body

Written by mmohabir