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 ***this post is edited by moderator *** *** private e-mails not allowed***Please read our Terms of Use. the workout sehdule/exercise sehdule for weight and size gain. plz help me i know you can plz

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Monday - Chest and Triceps

Chest

Exercise           Sets     Reps

Barbell Bench Press    4          10, 8, 8, 6

Incline Bench Press     3          8, 8, 6

Decline Bench Press   3          8, 8, 6

Dumbbell Flys 2          10

Dumbbell Pullover      2          8

Triceps

Exercise           Sets     Reps

Tricep Extension         4          10, 8, 8, 6 adding weight

Tricep Dip       3          10

Tricep Bench Dip        3          8

Workout Notes:

None.

 

Tuesday - Back and Biceps

Back

Exercise           Sets     Reps

Chin Up          2          8

One Arm Dumbbell Row        3          8

Seated Row    2          8

Bent Over Barbell Row          2          8

Lat Pull Down            3          10, 10, 8

Biceps

Exercise           Sets     Reps

Standing Barbell Curl 3          8, 8, 6

Close Grip Preacher Curl        3          8, 8, 6

Incline Dumbbell Curl            2          12-14

Concentration Curl     2          10

Workout Notes:

None.

 

 

WEDNESDAY - REST DAY/CARDIO

 

Thursday - Shoulders and Forearms

Shoulders

Exercise           Sets     Reps

Machine Shoulder Press          3          10

Dumbbell Reverse Fly            3          8-10

Military Press  4          10

Dumbbell Lateral Raise          2          10

Dumbbell Shrugs        2          10

Upright Row   2          10

Forearms

Exercise           Sets     Reps

Standing Wrist Curl    4          10

Barbell Wrist Curl       4          10

Workout Notes:

Dumbbell shrugs and upright row can be supersetted.

 

Friday - Legs

Upper legs

Exercise           Sets     Reps

Squat   5          10, 8, 8, 6, 4

Leg Extension 3          12

Leg Curl          3          12

Calves

Exercise           Sets     Reps

Standing Calf Raise    4          12

Seated calf Raise        2          12

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