Gaining 10 Pounds of Muscles in 4 Weeks



Week 3: Intensity Boost

 

Day 15: Chest & Back

Dumbbell Flye 3 sets 10 – 12 reps
Barbell Bench Press 3 sets 10 – 12 reps
Incline Dumbbell Bench Press 3 sets 10 – 12 reps
Cable Crossover 3 sets 10 – 12 reps
Rack Pull 3 sets 10 – 12 reps
Lat Pulldown 3 sets 10 – 12 reps
Single-Arm Neutral-Grip Dumbbell Row 3 sets 10 – 12 reps
Seated Dumbbell Shoulder Press 3 sets 10 – 12 reps

Day 16: Legs, Calves & Abs:

Leg Extension 3 sets 10 – 12 reps
Barbell Squat 3 sets 10 – 12 reps
Leg Press 3 sets 10 – 12 reps
Barbell Hack Squat 3 sets 10 – 12 reps
Romanian Deadlift 3 sets 10 – 12 reps
Lying Leg Curl 3 sets 10 – 12 reps
Seated Calf Raise 3 sets 10 – 12 reps
Donkey Calf Raise 3 sets 10 – 12 reps
Reverse Crunch 2 sets 12 reps
Hanging Knee Raise 2 sets 12 reps
Double Crunch 2 sets -To Failure-

Day 17: Shoulders & Traps

Cable Lateral Raise 3 sets 10 – 12 reps
Arnold Press 3 sets 10 – 12 reps
Smith Machine Overhead Press 3 sets 10 – 12 reps
Leaning Dumbbell Lateral Raise 3 sets 10 – 12 reps
Reverse Pec Deck Flye 3 sets 10 – 12 reps
Dumbbell Shrug 3 sets 10 – 12 reps
Incline Dumbbell Shrug 3 sets 10 – 12 reps

Day 18: Triceps, Biceps & Abs

Lying Barbell Extension 3 sets 10 – 12 reps
Weighted Bench Dip 3 sets 10 – 12 reps
Reverse-Grip Pressdown 3 sets 10 – 12 reps
Close-Grip EZ-Bar Biceps Curl 3 sets 10 – 12 reps
Preacher Curl with Cable 3 sets 10 – 12 reps
Hanging Leg Raise 2 sets 20 reps
Double Crunch 2 sets 20 reps

Day 19: Rest

Day 20: Rest

Day 21: Rest

Continues on page 5…



4 Comments

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

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