Gaining 10 Pounds of Muscles in 4 Weeks



Week 1: Heavy Hitter

 

Day 1: Chest & Triceps

Incline Dumbbell Bench Press 3 sets 6 – 8 reps
bench press 4 sets 6 – 8 reps
Weighted Dip 4 sets 6 – 8 reps
Close-Grip Barbell Bench Press 4 sets 6 – 8 reps
Dumbbell Lying Triceps Extension 3 sets 6 – 8 reps

Day 2: Legs, Calves & Abs:

Barbell Squat 3 sets 6 – 8 reps
Leg Press 4 sets 6 – 8 reps
Barbell Hack Squat 4 sets 6 – 8 reps
Romanian Deadlift 4 sets 6 – 8 reps
Standing Calf Raise 3 sets 20 reps
Hanging Leg Raise 3 sets 20 reps
Cable Crunch 2 sets 20 reps

Day 3: Shoulders & Traps

Overhead Dumbbell Press 3 sets 6 – 8 reps
Arnold Press 4 sets 6 – 8 reps
Barbell Upright Row 4 sets 6 – 8 reps
Bent-Over Lateral Raise 4 sets 6 – 8 reps
Shrugs 3 sets 6 – 8 reps

Day 4: Back, Biceps & Abs

Barbell Deadlift 3 sets 6 – 8 reps
Barbell Bent-Over Row 4 sets 6 – 8 reps
T-Bar Row 4 sets 6 – 8 reps
Barbell Biceps Curl 4 sets 6 – 8 reps
Incline Dumbbell Biceps Curl 4 sets 6 – 8 reps
Crunch 2 sets 20 reps
Reverse Crunch 2 sets 20 reps

Day 5: Rest

Day 6: Rest

Day 7: Rest

Continues on page 3…



4 Comments

  1. Shane
    • F&P Admin
  2. Shane Barker

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