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

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
10-12*
Rest
--
Play How to
*Doesn’t include 1-2 warm-up sets.
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.
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