Jump to the routine

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

Jump to the Routine
  • 5

  • Yes

Routine

Want a copy on the go?
Print

Chest & Triceps

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

Dumbbell Press

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

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
4
Reps
6-8
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
6-8*
Rest
--
*Doesn’t include 1-2 warm-up sets.
See all of our tutorials