The 12-Week Plan to Throw on Muscle Mass

Exercise 1 of 8

Dumbbell Skull Crusher

Equipment

Sets

3

Reps

12, 10, 8

Rest

60-90 sec

Exercise 2 of 8

Seated Overhead Extension

Equipment

Sets

3

Reps

12, 10, 8

Rest

60-90 sec

Exercise 3 of 8

Triceps Pushdown

Equipment

Elastic Band

Sets

2

Reps

10, 8

Rest

60-90 sec

Exercise 4 of 8

Cheating Barbell Biceps Curl

Equipment

Barbell

Sets

3

Reps

10, 8, 6

Rest

60-90 sec

Play How to

Exercise 5 of 8

30-degree Incline Dumbbell Curl

Equipment

Bench, Dumbbells

Sets

3

Reps

10, 8, 6

Rest

60-90 sec

How to

Exercise 6 of 8

Preacher Curl

Equipment

EZ-Bar

Sets

2

Reps

10, 8

Rest

60-90 sec

Exercise 7 of 8

Roman Chair Situp

Equipment

Sets

3

Reps

30

Rest

60-90 sec

Exercise 8 of 8

Cable Crunch

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

3

Reps

20

Rest

60-90 sec

Play How to