4 Weeks to Massive Muscle Program

Exercise 1 of 9

Barbell Deadlift

Equipment

Barbell

Sets

4

Reps

6-10

Rest

--

Play How to

Exercise 2 of 9

How to: Dumbbell Deadlift

Equipment

Dumbbells

Sets

2

Reps

12

Rest

--

Play How to

Exercise 3 of 9

Barbell Bent-Over Row

Equipment

Barbell

Sets

4

Reps

6-10*

Rest

--

*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 4 of 9

Single-Arm Neutral-Grip Dumbbell Row

Equipment

Dumbbells

Sets

2

Reps

12*

Rest

--

Play How to

*Per arm.

Exercise 5 of 9

T-Bar Row

Equipment

Barbell, V-Handle Attachment

Sets

4

Reps

6-10

Rest

--

Play How to

Exercise 6 of 9

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

4

Reps

6-10*

Rest

--

Play How to

*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 7 of 9

Barbell Biceps Curl

Equipment

Barbell

Sets

4

Reps

6-10

Rest

--

Play How to

Exercise 8 of 9

Barbell Preacher Curl

Equipment

Sets

4

Reps

8-12*

Rest

--

*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 9 of 9

Hammer Curl

Equipment

Sets

4

Reps

6-10

Rest

--