Amir009 
"I want to gain about 20 lbs of muscle and loose about 10 lbs of fat and most importantly stay consistently in the game."
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Monday: (20 minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Standing calf raise:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (20 minutes of light cardio to warm up)
Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don't train to failure)
Seated dumbbell shoulder press:
- 5 sets of 8 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps
Thursday: (40 minutes of cardio to warm up)
Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Wide grip pull downs:
- 4 sets of 15 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (40 minutes of cardio to warm up)
Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Bicep dumbbell curls:
- 4 sets of 12 reps
Tricep push downs: (with rope attachment)
- 4 sets of 12 reps
Barbell upright rows:
- 3 sets of 15 reps |
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