bryanbarriere 
"Gain 10 pounds of lean muscle"
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Monday- chest and abs
4 sets of 10-12 incline barbell
4 sets of flat dumbell
4 sets of flys
4 sets of cable cross
4 sets of weighted dips
3 sets of 20 hanging leg raises
3 sets of 20 cable crunches
3 sets of oblique crunches
Tuesday- legs and calves
5 sets of 15 squats
5 sets of 15-20 leg presses
4 sets of 15 lunges
5 sets of leg curls
5 sets of leg xtensions
Wed- off
Thursday- bis, tris, and abs
4 sets of barbell curls
4 sets of ez bar curls
4 sets incline curls
4 sets of hammers
4 sets of machine isolation curls
4 sets of close grip bench
4 sets of skull cruschers
4 sets of tricep extensions
4 sets of kickbacks
Friday- shoulders
4 sets of dumbell presses
3 sets of smith machine presses
4 sets of shrugs
3 sets of front raises
3 sets of lateral raises
Saturday- back
4 sets of pull ups
4 sets of bent over rows
4 sets of barbell rows
4 sets of back extentions
Sunday- off |
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