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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
Equipment
Dumbbells
Sets
3
Reps
6-8*
Rest
--
*Doesn’t include 1-2 warm-up sets.
Exercise 2 of 5

Arnold Press

Equipment
Dumbbells
Sets
4
Reps
6-8
Rest
--
Exercise 3 of 5

Barbell Upright Row

Equipment
Barbell
Sets
4
Reps
6-8
Rest
--
Equipment
Dumbbells
Sets
4
Reps
6-8
Rest
--
Exercise 5 of 5

Dumbbell Shrug

Equipment
Dumbbells
Sets
3
Reps
6-8
Rest
--
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