armygrn 
"I am 41 years old and want to look better then I did when I was 24."
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I am doing a 3 day a week "For Mass" workout that I saw on this website. So far it is helping me gain size. I did tweek it a little since I was told by a licensed Trainer to do the bench press prior to the military press.
1 day on, 1 day off for 3 days on total, with a complete weekend off.
All exercises are done for a total of 1 set only, with the most weight you can lift for at least 5 reps, but not more then 8 reps. Once you can lift that weight 8 reps, add weight your next gym visit until you can lift it only 5 times total until you get strong enough to lift it 8 reps again, then repeat the cycle. Total gym time for this is 1 hour. NO MORE. So you have to move from one piece of equipment to the other rapidly. It will keep your heart rate up.
Squats:
Leg extensions:
Leg Curls:
Dumbbell pull overs:
Bench Press:
Seated Row:
Military Press:
Bicep curls:
Tricep extensions:
Weighted dips:
Calf raises:
Shoulder rolls:
Shoulser shrugs:
Sit ups (complete military style): |
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