chriscleveland 
"I want to Gain Muscle."
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Day 1: Chest and triceps
1. Incline dumbell presses, 4-5 sets: 60, 75, 80, 90, 70
2. Flatbench bar or dumbell, 4 sets
3. Decline barbell, 5 sets
4. Flyes (cables, pec deck, or dumbells)
5. Dips: 4 sets, max out each; add plates for 2 sets
6. Tricep cable push downs: 4 sets
7. Abs and cardio
Day 2: Back and biceps
1. Wide grip pull-ups, as many sets needed to get 50 reps
2. Wide grip lat pull downs
3. Dumbell or bar upright rows
4. Cable rows
5. Standing bar curls
6. Incline bench dumbell curls
7. "Supermans" on the cable machine
8. Abs and cardio
Day 3: Shoulders
1. Machine presses
2. Dumbell presses
3. Reverse dumbell flyes
4. Standing dumbell side raises
5. Upright rows (for traps)
6. Abs and Cardio
Day 4: Legs
1. Squats
2. Leg extensions
3. Legs curls
4. Calves
5. Abs and stationary bike |
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