JamesMUSCLE 
"I want to gain 10 pounds of muscle"
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MONDAY ---- Chest/Triceps:
CHEST
Bench press 1x20 (bar), 1x10 (warm up), 5x5
Incline bench press/Incline DB press (alternating) 2x8, 2x6
Weighted Dips/Flyes 3x10
Triceps
Close-grip bench 1x10, 5x5
Skull-crushers/Overhead DB extension 3x8
Cable pressdowns 3x10
TUESDAY --- Legs
Leg extensions 2x20
Squats 1x10, 1x8, 2x6, 2x4
Lunges (DB or BB) 3x8 (each leg)
RDL 3x8
WEDNESDAY --- Shoulders
Overhead squat 2x10
(Standing/Seated) Overhead BB press 1x10, 5x5
Seated DB press/Arnold Press 3x8
Lateral raises 3x8
Front raises 3x8
THURSDAY --- Back/Rear Delts/Biceps
Back
Bent-over row/deadlift 1x10, 2x8, 2x6
Weighted Pullups/Lat Pulldowns 3x8
Seated row 3x10
Bent-over lateral raises 3x10
Back extensions 3x15
FRIDAY --- Chest/Triceps/Legs
Chest
DB bench press 3x8
Weighted Dips 3x8
Pecdek flyes/Flyes/Cable Cross-overs 3x10
Legs
Leg extensions 2x20
Hang-clean 1x10, 4x3
Front squat 3x8
Triceps
And I do calves, abs, and forearms 3x a week. And I always do 20-30 minutes of stretching after I workout. Plus cardio 3x a week when not playing sports.
Calves
Standing calf raises 3x20
Seated calf raises 3x20
Donkey calf raises 3x20
Abs
Leg throws 4x25
Decline crunches 3x15
hanging leg raises 3x10
Forearms
Reverse curls 3x10
(In front)Wrist curls (alternate DB and BB) 3x12
(In back) Wrist curls 3x12 |
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