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Gain 10 Pounds of Muscle Workout Routine

Day 1 Exercise 3

Bentover Row

Sets: 3, Reps: 8-10, Rest: 45 seconds

Hold the bar in front of your thighs and lower your torso until it’s about 45 degrees to the floor. Keep your lower back in its natural arch throughout. Squeeze your shoulder blades together and row the weight up to your belly.

Day 1 Exercise 5

Bentover Lateral Raise (Not Shown)

Sets: 3, REPS: 12-15, Rest: 30 Seconds

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend over at the hips so that your torso is nearly parallel to the floor. Contract your upper back and raise the weights out to your sides.

Day 1 Exercise 4

Weighted Swiss Ball Crunch (Not Shown)

Sets: 3, Reps: 10-15, Rest: 30 seconds

Grab a weight plate and lie back on a Swiss ball. Hold the weight behind your head. Tuck your chin to your chest and crunch your rib cage toward your pelvis.