Baller-UK 
"To Add serious mass to my arms and chest"
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All excersizes are 3 x 6 reps as heavy as possible, then 1 set 30% lighter to failure, Abs are 3 sets of 10 as hard as possible.
Monday - Chest / Tri - Bench press, incline press, incline flye, flat flye, Skull-crushers, Close grip press, Tri Dips, Close pushups, wide pushups
Tuesday - Cardio / Abs - 1:20 Cardio, various abs
Wednesday - Back / Bi - Seated Row, BOR, Lat Pulldown, one arm rows, Supernation curls, hammer curls, preacher curls, concentration curls. Wide grip pull ups.
Thursday - Rest
Friday - Cardio / Abs - 1:20 Cardio, various abs
Saturday - Legs / Shoulders - Clean and Press, Squats, Lying leg curl, Calf machine, Lateral Raise, Front Raise, Arnold press, Shoulder press, Shrugs
Sunday - Rest |
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