UCANDOIT 
"Gain lean muscle over time"
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2 workouts alternating every 4 weeks (one cutting at home and the other bulking on the rig)
Mondays - Chest and Abs (Rig)
Bench press 4 x 6 excluding 1 warm up
Inclined bench press 4 x 6
Inclinded fly 4 x 6
Declined fly 4 x 6
Dumbell Pull overs 4 x 6
Oblique crunches 3 x 2 x 30
Crunches 3 x 30
Hanging crunches 3 x 20
Tues - Back and Calves
Wide grip pull ups, weighted 4 x 6 (25lbs)
Narrow parrallel grip pull ups 4 x 6
Dead lifts 4 x 10 , keeping the weights light until comfortable with progress and tech
Cable pulls or T-bar pulls single arm, alternate on which of these I will do. 4 x 6
Seated cable row 4 x 8 165lbs
Smith machine standing calve raises 4 x 10 160lbs
Wed - Bicep and Triceps
Barbell curls 4 x 6
Hammer curls on inclined bench 4 x 6 drop sets
Preachers 4 x 6
Rev grip cable curl 4 x 6
Skull crushers 4 x 6
Cable press downs 4 x 6
Kick backs 4 x 10
Overhead cable presses 4 x 6
Thursday
Rest
Friday - Legs and Abs
Squats 5 x 6 ATG
Smith machine lunges 4 x 6 x 2
Leg extensions 4 x 6
Leg curls 4 x 6
Hanging leg raises and obliques 3 x 30
Flat double crunches 3 x 30
Oblique crunches 3 x 20 x 2
Sat - Shoulders traps and delts
Shoulder press behind neck 4 x 6
Shoulder press front 4 x 6
Seated lat raises 4 x 6
Seated front raises 4 x 6
Upright row eazi bar 4 x 6
Arnauld press 4 x 6
Smith mach calve raises 4 x 10
Sun
Rest
At home - Virgin Gym |
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