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Gain 10 Pounds of Muscle Workout Routine

Day 3 Exercise 2

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.

Day 3 Exercise 3

Dumbbell Seated Shoulder Press (Not Shown)

Sets: 3, Reps: 10-12, Rest: 45 seconds

Grab a pair of dumbbells and sit on a bench with the back raised 90 degrees. Hold dumbbells at shoulder height and then press them straight overhead

Day 3 Exercise 4

Seated Dumbbell Curl (Not Shown)

Sets: 3, Reps: 8-10, Rest: 30 Seconds

Set an adjustable bench to an upright angle, grab a dumbbell in each hand, and sit on the bench. Keeping your elbows braced against your sides, curl the weights.