Gain 10 Pounds of Muscle Workout Routine

Day 3 Exercise 1

Dumbbell Bench Press

SETS: 1*, Reps: As many as possible, Rest: 60 seconds

Lie back on a flat bench, holding dumbbells at the sides of your chest. Press the dumbbells straight up. *Perform two warm-up sets of 12 and then increase the weight by 10% and perform one max set of as many reps as you can.