MikeHoncho 
"To gain as much muscle as possible before I start trying to lean out again in late December..."
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Monday: Arms
Standing EZ bar Curls
4 sets (12-10-8-10)
Seated Preacher Curl w/ Straight Bar
4 sets (12-10-8-10)
Inline Alternating DB Curls
4 sets (12-10-8-10)
Lying Skull Crushers
4 sets (12-10-8-10)
Bent Over DB Kickbacks
4 sets (12-10-8-10)
Drop Set w/
Overhead Tri. Ext.
4 sets (Failure)
Close Grip Tri. Pushdowns
4 sets (12-10-8-10)
Drop Set w/
Dips
4 sets (Failure)
Tuesday: Legs
BB Squats
4-5 sets (12-10-8-10-16)
Leg Press/Hip Sled
4 sets (12-10-8-10)
Drop Set w/
Hack Squat
4 sets (Failure)
Horizontal Calf Raises
5 sets (20-Failure)
Superset w/
Lying Hamstring Curls
5 sets (12-10-10-10-Failure)
Superset w/
Quad Extension
5 sets (12-12-12-12-Failure)
Wedne sday: Chest
BB Flat Bench
4 sets (12-10-8-10)
BB Incline Bench
4 sets (12-10-8-10)
BB Decline Bench
4 sets (12-10-8-10)
Upright Chest Fly Machine (Seated)
4 sets (12-10-8-Failure*)
*Drop set last set
Incline Hammer Press Machine
3 sets (12-10-10)
Drop set w/
Standing "Squeeze Cable Flys"
3 (Failure w/ light weight)
(For this drop set I start with the cables set at the lowest position, pull together at chest-level, and then raise my hands to eye-level.)
Decline Hammer Press Machine
3 sets (12-10-10)
Drop set w/
Standing Cable Crossovers
3 (Failure w/ light weight)
Thursday: Back & Bi
Chin-ups
4 sets (Failure)
One Arm "Lawn Mower Rows"
4 sets (12-10-8-10)
Super Set w/
Close Grip EZ Bar Curls
4 sets (Failure)
Wide Grip Lat Pulldown
4 sets (12-10-8-10)
T-Bar Rows
4 sets (12-10-8-10)
Low Rows
4 sets (12-10-8-10)
Bent Over Row
4 sets (12-10-8-10)
Standing Alternating Hammer Curls
4 sets (12-10-8-10)
Drop Set w/
Seated Isolation Hammer Curls
4 sets (Failure)
Friday: Shoulders
Cable Internal Rotation
4 sets (12-10-8-10)
BB Shrugs
4 sets (12-10-8-10)
DB Presses
4 sets (12-10-8-10)
Lateral DB Raise
4 sets (12-10-8-10)
Front DB Raise
4 sets (12-10-8-10)
Iso-Shoulder Press Machine
4 sets (12-10-8-10)
Upright Row
4 sets (12-10-8-10)
Saturday: Forearms/Abs
Ab Crunch/Roller Machine
1 set (150 reps)
Oblique Rotation Machine
4 sets (20 each)
Roman Chair Leg Raises
4 sets (30 each)
Oblique Side Raises
4 sets (20 each)
Cable Crunches
3 sets (30 each)
Static Leg Holds
(Lying on your back, raise feet six inches off the ground with straight legs, pulling your toes towards you and pushing your heels out.)
4 sets(60 seconds each)
Super Set w/
Static Front Holds
(Lay facing the ground with all your weight on your forearms and toes, much like a push up position, with your back, butt, and legs in a straight line.)
4 sets (60 seconds each)
Reverse Grip Curls
4 sets (16-10-16-16)
Palms Up BB Wrist Curls
1 set (4+ Mini-Sets; 100 reps total)
Here do either 25 reps, or less if you fail (if you can do 25 easily for all four mini-sets use higher weight). After 25 reps or failure rest for 15-20 seconds, and start again. Repeat for 100 reps.
Palms Down DB Wrist Curls
1 Set (4+ Mini-Sets; 100 reps total)
Plate Pinch
2 Sets (1 min each) |
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