The 12-Week Plan to Throw on Muscle Mass

Exercise 1 of 8

Pushup

Equipment

Sets

1

Reps

20

Rest

60-90 sec

How to

Exercise 2 of 8

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

4

Reps

12, 10, 8, 6

Rest

60-90 sec

Play How to

Exercise 3 of 8

Weighted Dip

Equipment

Sets

3

Reps

10, 8, 6

Rest

60-90 sec

Exercise 4 of 8

Incline Dumbbell Press

Equipment

Dumbbells

Sets

4

Reps

12, 10, 8, 6

Rest

60-90 sec

Exercise 5 of 8

Incline Dumbbell Flye

Equipment

Dumbbells

Sets

3

Reps

10, 8, 6

Rest

60-90 sec

Exercise 6 of 8

Mass Gains – Seated Dumbbell Press

Equipment

Sets

4

Reps

12, 10, 8, 6

Rest

--

Exercise 7 of 8

Barbell Lateral Raise

Equipment

Sets

3

Reps

10, 8, 6

Rest

--

Exercise 8 of 8

Chest-supported Rear-delt Raise

Equipment

Bench, Dumbbells

Sets

3

Reps

10, 8, 6

Rest

60-90 sec