The 12-Week Plan to Throw on Muscle Mass

Exercise 1 of 9

Band-Assisted Chinup

Equipment

Pullup Bar, Resistance Band

Sets

1

Reps

20

Rest

60-90 sec

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Exercise 2 of 9

Front Pulldown

Equipment

Sets

3

Reps

10, 8, 6

Rest

60-90 sec

How to

Exercise 3 of 9

Two-arm Row

Equipment

Sets

3

Reps

10, 8, 6

Rest

60-90 sec

Exercise 4 of 9

Close-Grip Pulldown

Equipment

Lat Pulldown Bar

Sets

3

Reps

10, 8, 6

Rest

60-90 sec

Exercise 5 of 9

Low Pulley Row

Equipment

Sets

3

Reps

10, 8, 6

Rest

60-90 sec

Exercise 6 of 9

Dumbbell Shrug

Equipment

Dumbbells

Sets

3

Reps

10

Rest

60-90 sec

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Exercise 7 of 9

Hyperextension

Equipment

Sets

3

Reps

15

Rest

60-90 sec

Exercise 8 of 9

Hanging Leg Raise

Equipment

Pullup Bar

Sets

2

Reps

20

Rest

60-90 sec

Play How to

Exercise 9 of 9

Cable Crunch

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

3

Reps

20

Rest

60-90 sec

Play How to