Bonaireman 
"I want to gain between 180 and 190 pounds so I can gain more muscles in competitions."
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Monday:
Chest: I like to do incline bench press, incline flyes, bench press, cable crossing.
Triceps: press down, refurce and crull bar
Biceps: barbell, dumbels and I like Cable
Tuesday:
I walk and sleep
Wednesday:
shoulder: side, military press front and back
Back: I do neck push-up, T-bar, tripizes
Thursday:
I walk and sleep
Friday:
legs: lunged, leg extencion, leg press, harmstrings,
Calves |
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