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

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Routine

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Triceps, Biceps & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Lying Barbell Extension

Equipment
Sets
3
Reps
10-12*
Rest
--
*Doesn’t include 1-2 warm-up sets.
Exercise 5 of 7

Preacher Curl with Cable

Equipment
Adjustable Cable Machine, EZ-Bar, Preacher Bench
Sets
3
Reps
10-12**
Rest
--
Play How to
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.
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