GymRatTV 
"I want to Gain Muscle."
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Day 1: Shoulders & Forearms
Day 2: Back, Traps & Abs
Day 3: Legs & Calves
Day 4: Chest & Abs
Day 5: Rest
Day 6: Biceps, Triceps & Abs
Day 7: Rest
Major Muscle Groups: 6-7 exercises, 4 sets 'til failure
Lesser Muscle Groups: 5-6 exercises, 4 sets 'til failure
SHOULDERS AND FOREARMS
Military Press
Machine Lateral Raise
Cable Rear Delt
Front Dumbbell Raises
Rope Twist
Barbell Twist
Reverse Curl
BACK, TRAPS & ABS
Deadlift
Pullup wide grip and close grip Pulldowns
Bentrows
Machine Rows
Shrugs (Hammer Strength)
Upright Rows
LEGS & CALVES
Squat
Legpress
Leg extension
Leg curls
Standing Calves
Calve Push Machine
CHEST & ABS
Bench
Incline Dumbbell Press
Machine Flys
Dips
Arnold Chest Press
BICEPS, TRICEPS & ABS
Preacher Curl
Incline Curls
Cable Hammer Curl
Chin Up
Overhead Cable Curl
Skull Crusher
Cable Pushdown
Dips
Dumbbell Extension |
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