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

Exercise 1 of 8

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

3

Reps

10-12*

Rest

--

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*Doesn’t include 1-2 warm-up sets.

Exercise 2 of 8

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

10-12*

Rest

--

Play How to

*Doesn’t include 1-2 warm-up sets.

Exercise 3 of 8

Warrior Fit Incline Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

3

Reps

10-12

Rest

--

Play How to

Exercise 4 of 8

Cable Crossover

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

3

Reps

10-12**

Rest

--

Play How to

** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 5 of 8

Rack Pull

Equipment

Barbell, Squat Rack

Sets

3

Reps

10-12*

Rest

--

Play How to

*Doesn’t include 1-2 warm-up sets.

Exercise 6 of 8

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

3

Reps

10-12*

Rest

--

Play How to

*Doesn’t include 1-2 warm-up sets.

Exercise 7 of 8

Single-Arm Neutral-Grip Dumbbell Row

Equipment

Dumbbells

Sets

3

Reps

10-12

Rest

--

Play How to

Exercise 8 of 8

Seated Dumbbell Shoulder Press

Equipment

Bench, Dumbbells

Sets

3

Reps

10-12

Rest

--

Play How to

*Use a wide grip.