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 1-2

Day 1: Chest + Triceps

Exercise	Sets	Reps
Chest
Incline Barbell Press	3*	6-8
Flat-Bench Dumbbell Press	4	6-8
Weighted Dip	4	6-8
Triceps
Close-Grip Bench Press	4*	6-8
Lying Triceps Extension	3	6-8

Day 2: Legs + Calves + Abs

Exercise	Sets	Reps
Quads/Hamstrings/Glutes
Smith Machine Squat	3*	6-8
Leg Press	4	6-8
Hack Squat	4	6-8
Hamstrings
Romanian Deadlift	4*	6-8
Calves
Standing Calf Raise	3*	20
Abs
Hanging Leg Raise	2	20
Cable Crunch	2	20

Day 3: Shoulders + Traps

Exercise	Sets	Reps
Shoulders
Overhead Dumbbell Press	3*	6-8
Arnold Press	4	6-8
Barbell Upright Row	4	6-8
Bent-Over Lateral Raise	4	6-8
Traps
Dumbbell Shrug	3	6-8

Day 4: Back + Biceps + Abs

Exercise	Sets	Reps
Back
Deadlift	3*	6-8
Barbell Bent-Over Row	4	6-8
T-Bar Row	4	6-8
Biceps
Barbell Curl	4*	6-8
Incline Dumbbell Curl	4	6-8
Preacher Curl	3	6-8
Abs
Crunch	2	20
Reverse Crunch	2	20

*Doesn’t include 1-2 warm-up sets.

http://www.muscleandfitness.com/training/routines/workout-routines-gain-10-pounds-muscle-4-weeks?page=2