The 4-Week Workout Plan to Gain 10 Pounds of Muscle

Exercise 1 of 7

Cable Lateral Raise

Equipment

Adjustable Cable Machine

Sets

3

Reps

10-12*

Rest

--

How to

*Doesn’t include 1-2 warm-up sets.

Exercise 2 of 7

Arnold Press

Equipment

Dumbbells

Sets

3

Reps

10-12*

Rest

--

Play How to

*Doesn’t include 1-2 warm-up sets.

Exercise 3 of 7

Smith Machine Overhead Press

Equipment

Bench, Smith Machine

Sets

3

Reps

10-12

Rest

--

Play How to

Exercise 4 of 7

Leaning Dumbbell Lateral Raise

Equipment

Dumbbells, Squat Rack

Sets

3

Reps

10-12

Rest

--

Play How to

Exercise 5 of 7

Reverse Pec Deck Flye

Equipment

Sets

3

Reps

10-12**

Rest

--

How to

** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 6 of 7

Dumbbell Shrug

Equipment

Dumbbells

Sets

3

Reps

10-12**

Rest

--

Play How to

** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 7 of 7

Incline Dumbbell Shrug

Equipment

Bench, Dumbbells

Sets

3

Reps

10-12

Rest

--

Play How to