built-on-faith 
"I want to lose fat so I can show the muscle I already have."
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this was the workout I did in high school that really put on the mass! I am going to be starting it again after I lean out.
5 sets for each body part after warm-ups.
The first 2 sets are heavy weight for 6 reps.
The 3rd set is middle weight for 12 reps.
The last two sets are light weight for 20 reps (go for pump).
Monday- chest: incline bench, flat bench, and flyes
Triceps: skullcrushers, overhead dumbbell presses, rope pushdowns.
Delts: arnorld presses, lateral presses.
Traps: shrugs
Tuesday- lats: widegrip pulldowns, rows
Biceps: con. curls, barbell curls
Wednesday- legs: squats or leg presses, leg extensions.
Thursday- repeat Monday
Friday- repeat Tuesday
Saturday- repeat Wednesday
Sunday- rest
*abs- do abs every other day. Work lower more! Leg lifts early in workout then crunches.
*Cardio- 20min. in morning Monday-Saturday before meals |
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