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

Exercise 1 of 7

Lying Barbell Extension

Equipment

Sets

3

Reps

10-12*

Rest

--

*Doesn’t include 1-2 warm-up sets.

Exercise 2 of 7

Weighted Bench Dip

Equipment

Sets

3

Reps

10-12

Rest

--

How to

Exercise 3 of 7

Reverse-Grip Pressdown

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

3

Reps

10-12

Rest

--

Play How to

Exercise 4 of 7

Close-Grip EZ-Bar Biceps Curl

Equipment

EZ-Bar

Sets

3

Reps

10-12*

Rest

--

Play How to

*Doesn’t include 1-2 warm-up sets.

Exercise 5 of 7

Preacher Curl with Cable

Equipment

Adjustable Cable Machine, EZ-Bar, Preacher Bench

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 6 of 7

Hanging Leg Raise

Equipment

Pullup Bar

Sets

2

Reps

20

Rest

--

Play How to

Exercise 7 of 7

Double Crunch

Equipment

No Equipment

Sets

2

Reps

20

Rest

--

Play How to