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

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Routine

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Back, Biceps & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Barbell Deadlift

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

Barbell Bent-Over Row

Equipment
Barbell
Sets
4
Reps
6-8
Rest
--
Exercise 3 of 8

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
4
Reps
6-8
Rest
--
Exercise 4 of 8

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
6-8*
Rest
--
*Doesn’t include 1-2 warm-up sets.
Equipment
Bench, Dumbbells
Sets
4
Reps
6-8
Rest
--
Exercise 6 of 8

Barbell Preacher Curl

Equipment
Sets
3
Reps
6-8
Rest
--
Exercise 7 of 8

Crunch

Equipment
No Equipment
Sets
2
Reps
20
Rest
--
Exercise 8 of 8

Reverse Crunch

Equipment
No Equipment
Sets
2
Reps
20
Rest
--
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