Kandy2314 
"I want to gain muscle and then cut."
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Mondays -
Work upper body: Arms, Biceps, Triceps, Chest, Sholders, Forearms
Wednesdays -
Mid body Back and Abs: Lats, Lower/Mid/Upper Back, Traps, Obliques, Abs
Fridays -
Lower body: Legs, Hamstrings, Quads, Gluteus, Thighs, Soleous, Gastrocnemius
I usually do at least 3 sets, if I feel i can do more with the weight on I do at most 12 reps. 3x12 and pyramid each set. (my first rep I do 12, second I add more weight and do 10 reps and third set I add even more weight and do 8 reps.) Depending on which area I'm doing I range on the reps.
I do this workout program for building muscle.
I work out this particular way because Isolating a certain area of the body keeps blood in that section which adds to the concentration of building muscle better. I do lower body last because these muscles are the largest and because of how large they are, it gives these muscles better recovery time. I take weekends off. |
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