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THE 4-WEEK WORKOUT PLAN TO GAIN 10

POUNDS OF MUSCLE
5 YES

ROUTINE
CHEST & TRICEPS
EXERCISE EQUIPMENT SETS REPS R E ST

INCLINE BARBELL BENCH PRESS Barbell, Bench 3 6-8* --

*Doesn’t include 1-2 warm-up sets.

Bench,
DUMBBELL PRESS Dumbbells
4 6-8 --

Ankle Weights,
WEIGHTED DIP Dip Station
4 6-8 --

CLOSE-GRIP BARBELL BENCH PRESS Barbell, Bench 4 6-8* --

*Doesn’t include 1-2 warm-up sets.

Bench,
DUMBBELL LYING TRICEPS EXTENSION Dumbbells
3 6-8 --

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