ciaran87 
"By the end of the summer I want to gain 14lbs and put on atleast another inch around my arms, legs and chest."
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Day 1 - Chest & Abs
Chest
Barbell bench press - 5 sets x 4-7 reps
Incline dumbell press - 5 sets x 4-7 reps
Incline dumbell flyes - 5 sets x 7-10 reps
Abs (trained 3 times a week)
Crunches - 4 sets using weight.
Sit-ups - 1 set without weight until failure
Day 2 - Legs
Calves (trained twice times a week)
Calf Raises on step - 10 sets x 10-20 reps
Thighs
Squats - 6 sets x 4-7 reps
Leg Extensions - 6 sets x 10-20 reps
Hamstrings
Leg Curls - 5 sets x 7-10 reps
Day 3 - Back & Forearms
Back
Wide Arm Pull-ups with weights - 6 sets
Bent Over Dumbell Rows - 6 sets x 5-8 reps
Forearms (trained twice a week)
Palms Up Wrist Curls - 2 sets x 10-15 reps
Palms Down Wrist Curls - 2 sets x 10-15 reps
Hand Grips - 2 Sets til failure
Day 4 - Shoulders
Traps
Shrugs - 5 sets x 7-10 reps
Deltoids
Shoulder Press - 4 sets x 4-7 reps
Side Laterals - 4 sets x 6-8 reps
Front Dumbell Raise - 4 sets x 6-8 reps
Day 5 - Arms
Triceps
Close Grip Bench Press - 6 sets x 4-7 reps
French press - 6 sets x 4-7 reps
Biceps
Chin-ups with weights - 4 sets til failure
Barbell Curls - 4 sets 4-7 reps
Dumbell Curls - 4 sets 4-7 reps |
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