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

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  • 7

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Routine

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Triceps, Biceps & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Lying Barbell Extension

Equipment
Sets
3
Reps
10-12*
Rest
--
*Doesn’t include 1-2 warm-up sets.
Exercise 3 of 7

Reverse-Grip Pressdown

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
3
Reps
10-12
Rest
--
Equipment
EZ-Bar
Sets
3
Reps
10-12*
Rest
--
*Doesn’t include 1-2 warm-up sets.
Equipment
Adjustable Cable Machine, EZ-Bar, Preacher Bench
Sets
3
Reps
10-12**
Rest
--
** 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
--
Exercise 7 of 7

Double Crunch

Equipment
No Equipment
Sets
2
Reps
20
Rest
--
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