Hoferjames 
"Gain weight and muscle."
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4 week altering
Week 1-
-Sunday- Bicep Tricep Abs
-Monday- Legs Shoulders
-Wednesday- Back Chest Abs
-Thursday- Bicep Tricep Abs
-Friday- Back Chest Abs
-Saturday- Cardio
15 Mins Cardio every day to minimize body fat since it's getting close to summer time...
Over Training is my strength and your weakness...
Week 2-
-Sunday- Bicep Back Abs
-Monday- Shoulders Abs
-Wednesday- Tricep Chest Abs
-Thursday- Bicep Back Abs
-Friday- Tricep Chest Abs
-Saturday- Cardio Legs
15 Mins Cardio every day to minimize body fat since it's getting close to summer time...
Week 3- (Light weight week)
-Sunday- Bicep Tricep
-Monday- Legs Shoulders
-Wednesday- Back Chest Abs
-Thursday- Bicep Tricep Abs
-Friday- Back Chest Abs
-Saturday- Cardio
15 Mins Cardio every day to minimize body fat since it's getting close to summer time...
Week 4- Heavy week
-Sunday- Bicep Tricep Abs
-Monday- Legs Shoulders
-Wednesday- Back Chest Abs
-Thursday- Bicep Tricep Abs
-Friday- Back Chest Abs
-Saturday- Cardio
15 Mins Cardio every day to minimize body fat since it's getting close to summer time...
leg work out
leg extentions 70lbs 2 sets 10reps for warm up
leg press- 2 sets- low 8reps- outside 8reps- top 8reps
squats-bar 15reps- 20lbs 2 sets 10reps- 50lbs 5 reps-90lbs 5 reps - 140lbs 5 reps- 50lbs 15 reps
leg extensions 3 sets of 10 reps at 90lbs
lying leg curls 70lbs- 7reps low -7reps high 7reps all the way=3 sets...15 reps all the way
calf raises for 1 min straight two sets
bicep work out
warm up= just 45lb bar 2 sets of 10
straight bar curls=3 drop sets=20.lbs 8reps- bar 8reps- 30.lb bar 8 reps
sitting dumbbell curls=3 sets=15.lbs 10 reps per arm
standing hammer curls=3 sets=10.lbs 10 reps- 5.lbs 10 reps
pivot curl machine=3 sets=level 2= 12 reps
pulley curl machine=2 set=10.lbs 12 reps |
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