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

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Routine

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Shoulders & Traps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Cable Lateral Raise

Equipment
Adjustable Cable Machine
Sets
3
Reps
10-12*
Rest
--
How to
*Doesn’t include 1-2 warm-up sets. ** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.
Exercise 2 of 7

Arnold Press

Equipment
Dumbbells
Sets
3
Reps
10-12*
Rest
--
*Doesn’t include 1-2 warm-up sets.
Equipment
Bench, Smith Machine
Sets
3
Reps
10-12
Rest
--
Equipment
Dumbbells, Squat Rack
Sets
3
Reps
10-12
Rest
--
Exercise 5 of 7

Reverse Pec Deck Flye

Equipment
Sets
3
Reps
10-12**
Rest
--
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

Dumbbell Shrug

Equipment
Dumbbells
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 7 of 7

Incline Dumbbell Shrug

Equipment
Bench, Dumbbells
Sets
3
Reps
10-12
Rest
--
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