TXHoss 
"Gain 10 pounds of lean muscle while deployed."
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Day 1: Chest
Chest
• Flat Bench Press
o (Warm up)
o 4x5
• Incline Bench Press
o 4x5
• Decline Bench Press
o 4x5
• Cable Flys
o (Decline) 2x8-12
o (Flat) 2x8-12
o (Incline) 2x8-12
Day 2: Back & Bi’s
Back
• Bent Over Rows (Overhand)
o 6x8
• Lat Pull Down
o 4x6-10
• Close Grip-pulldown
o 3x6-10
• One Arm Rows
o 4x8-10
Bi’s
• Incline Dumbbell Curls
o 4x6-8
• Preacher Hammer Curls
o 4x8
• Cable Curls
o 4x6-10
• Reverse Curls
o 4x8
Day 3: Shoulders & Tri’s
Shoulders
• Cage Seated Military Press or DB
o 2x15 warm-up
o 4x6-10
• Seated Lateral Raises
o 4x8-10
• Front Lateral Raises (Barbell)
o 4x10
• Rear Delts
o 4x8-10
• Shrugs (Dumbbell, do not rotate shoulders)
o 4x10-12 (Alt Front to Back)
Tri’s
• Behind-the-neck extensions (Both hands)
o 4x8-10
• Weighted Dips
o 4x6-8
• Decline Close Grip
o 4x6-8
• Rope Push-down
o 4x8
Day 4: Chest
Chest
• Flat Dumbbell Press
o 4x8-10
• Incline Machine/Dumbell Press
o 4x12
• Decline Bench Press
• Cable Flys
o (Decline) 2x12
o (Flat) 2x12
o (Incline) 2x12
Day 5: Legs
- Warm-up
• Squat
o 4x8-12
• Leg Press
o 4x6-10
• Leg Ext.
o 4x15
• Leg Curls
o 4x12
• Machine Standing Raise
o 4x As many as you can do.
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