The 4-week Back-to-basics Workout for Muscle Growth

Exercise 1 of 6

Romanian Deadlift

Equipment

Barbell

Sets

4

Reps

6-8

Rest

60 sec

Exercise 2 of 6

Military Press

Equipment

Barbell

Sets

4

Reps

6-8

Rest

60 sec

How to

Exercise 3 of 6

Alternating Dumbbell Rear Lunge

Equipment

Sets

3

Reps

8*

Rest

60 sec

*Per side

Exercise 4 of 6

Single-Arm Cable Row

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

3

Reps

8*

Rest

60 sec

Play How to

*Per side

Exercise 5 of 6

Standing Calf Raise

Equipment

Box

Sets

3

Reps

8

Rest

60 sec

Play How to

Exercise 6 of 6

Concept2 Rower

Equipment

Sets

5

Reps

100m

Rest

120 sec