4 Weeks to Massive Muscle Program

Exercise 1 of 9

Behind-the-Neck Shoulder Press

Equipment

Sets

4

Reps

6-10

Rest

--

How to

Exercise 2 of 9

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

2

Reps

12

Rest

--

Play How to

Exercise 3 of 9

Smith Machine Upright Row

Equipment

Smith Machine

Sets

4

Reps

6-10*

Rest

--

Play How to

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

Exercise 4 of 9

Dumbbell Upright Row

Equipment

Dumbbells

Sets

2

Reps

12

Rest

--

Play How to

Exercise 5 of 9

Leaning Dumbbell Lateral Raise

Equipment

Dumbbells, Squat Rack

Sets

4

Reps

6-10*

Rest

--

Play How to

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

Exercise 6 of 9

Reverse Pec Deck

Equipment

Sets

4

Reps

12

Rest

--

How to

Exercise 7 of 9

Barbell Shrug

Equipment

Barbell

Sets

4

Reps

12

Rest

--

Play How to

Exercise 8 of 9

Dumbbell Shrug

Equipment

Dumbbells

Sets

4

Reps

12*

Rest

--

Play How to

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

Exercise 9 of 9

Double Crunch

Equipment

No Equipment

Sets

4

Reps

20

Rest

--

Play How to