4 Weeks to Massive Muscle Program

Exercise 1 of 10

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

6-10

Rest

--

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Exercise 2 of 10

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

2

Reps

12*

Rest

--

Play How to

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

Exercise 3 of 10

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

6-10

Rest

--

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Exercise 4 of 10

Warrior Fit Incline Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

2

Reps

12*

Rest

--

Play How to

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

Exercise 5 of 10

Smith Machine Decline Bench Press

Equipment

Sets

4

Reps

6-10

Rest

--

How to

Exercise 6 of 10

Decline Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

2

Reps

12

Rest

--

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Exercise 7 of 10

Flat-Bench Cable Flye

Equipment

Bench, Cable Machine

Sets

4

Reps

12*

Rest

--

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

Exercise 8 of 10

Static Lying Triceps Extension

Equipment

Bench, EZ-Bar

Sets

4

Reps

8-12

Rest

--

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Exercise 9 of 10

Weighted Bench Dip

Equipment

Sets

4

Reps

8-12

Rest

--

How to

Exercise 10 of 10

Cable Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

4

Reps

8-12*

Rest

--

Play How to

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