Blaine. 
"To gain 1000 pounds"
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This is the workout program I made for my self a few months ago and I've been adding good strength each week. I log all my workouts and try to either add about 3-5 percent more weight than I did last workout or add 1-2 reps. Abs, I just add in whenever, don't do a whole lot of them as you probably can tell. Of course I don't stick to the exact routine every week, but this is the basis of it.
Day 1- ARMS (Superset every bicep movement w/ a tricep)
Barbell Curl, 3 sets of 6-10
Skullcrushers, 3 sets of 6-10
Preacher Curl, 3 sets of 6-10
Dumbell Tricep Ext., 3 sets of 6-10
Hammer Curls, 3 sets of 6-10
Tri-pushdown, 3 sets 6-10
Day 2- LEGS (Superset Leg Extensions w/ Leg Curls)
Squat, 5 sets of 4-12
Leg Press, 4 sets of 6-8
Barbell Lunges, 3 sets of 6-10
Leg Extension, 3 sets of 8-12
Leg Curl, 3 sets of 8-12
Day 3-CHEST
Bench Press, 3 sets of 2-10
Military Press, 3 sets of 4-10
Incline Dumbells, 3 sets of 6-10
Decline Bench, 3 sets of 4-10
Dumbell Laterals, 4 sets of 8-10
Dumbell Flys, 3 sets of 6-10
Day 4- BACK and TRAPS
Hang Clean, 3 sets of 4-10
Weighted Pullups- 3 sets of 6-10
Shrugs, 3 sets of 8-16
Barbell Row, 3 sets of 8-10
T-Bar Row, 3 sets of 6-10
Day 5 - REST
Day 6 - REPEAT |
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