Workout Routines: Gain 10 Pounds of Muscle in 4 Weeks

Building mounds of new lean muscle means hitting the weights hard. This month-long program will have you doing just that.

The 10-Pound Training Program

Weeks 3-4

Day 1: Chest + Back

Exercise	Sets	Reps
Chest
Dumbbell Flye	3*	10-12
Bench Press	3*	10-12
Incline Dumbbell Press	3	10-12
Cable Crossover	3	10-12**
Back
Rack Pull	3*	10-12
Lat Pulldown	3*	10-12
One-Arm Dumbbell Row	3	10-12
Wide-Grip Seated Row	3	10-122

Day 2: Legs + Calves + Abs

Exercise	Sets	Reps
Quads/Hamstrings/Glutes
Leg Extension	3*	10-12**
Barbell Squat	3*	10-12
Leg Press	3	10-12
Hack Squat	3	10-12
Hamstrings
Romanian Deadlift	3*	10-12
Lying Leg Curl	3	10-12**
Calves
Seated Calf Raise	3*	10-12
Donkey Calf Raise	3	10-12**
Abs
Reverse Crunch	2	12
Hanging Knee Raise	2	12
Double Crunch	2	to failure

Day 3: Shoulders + Traps

Exercise	Sets	Reps
Shoulders
Cable Lateral Raise	3*	10-12**
Arnold Press	3*	10-12
Smith Machine Overhead Press	3	10-12
Leaning Dumbbell Lateral Raise	3	10-12
Reverse Pec-Deck Flye	3	10-12**
Traps
Dumbbell Shrug	3	10-12**
Incline Dumbbell Shrug	3	10-12

Day 4: Triceps + Biceps + Abs

Exercise	Sets	Reps
Triceps
Lying Barbell Extension	3*	10-12
Weighted Bench Dip	3	10-12
Reverse-Grip Pressdown	3	10-122
Biceps
Close-Grip EZ-Bar Curl	3*	10-12
Cable Preacher Curl	3	10-12**
Hammer Curl	3	10-12
Abs
Hanging Leg Raise	2	20
Double Crunch	2	20

* Doesn’t include 1-2 warm-up sets.

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

http://www.muscleandfitness.com/training/routines/workout-routines-gain-10-pounds-muscle-4-weeks?page=3