desim3 
"gain as much lean muscle mass as i can!"
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Monday:
Chest - Incline dumbbell presses (4sets)
Flat bench barbell presses (4 sets)
Incline dumbbell flyes (3 sets)
Cable crossovers (4 sets)
Weighted dips (3 sets)
Triceps - Close grip barbell bench press (3 sets)
tricep pushdowns (3 sets)
Rope pushdowns (3 sets)
Abs - hanging leg raises (3 sets)
V sit ups (3 sets)
weighted side bends (3 sets)
Cardio (30 minutes)
Tuesday:
Back - Wide Grip Chin ups (4 sets)
Wide grip Lat pulldowns (3 sets) superset with close grip underhand pulldowns
seated rows (3 sets)
one arm dumbbell rows (3 sets)
bent over barbell rows (3 sets)
deadlifts (4 sets)
Biceps
Straight bar/EZ bar Preacher bench curls (3 sets)
rope curls (3 sets)
reverse cable curls (3 sets)
one arm preacher bench curls (3 sets)
Forearms
preacher bench wrist curls (3 sets)
behind the back wrist curls (3 sets)
Wednesday (off day)
Thursday
Legs - Behind the neck squats (4 sets)
front squats (3 sets)
leg extensions ( 3 sets)
stiff legged barbell/dumbbell deadlifts ( 4 sets)
leg curls (3 sets)
leg press ( 3 sets)
Calves
Donkey calf raise (3 sets)
seated calf raises(3 sets)
standing calf raises ( 3 sets)
Abs workout with 30 minute cardio
Friday:
Shoulders - seated dumbbell presses (4 sets)
superset with seated lateral raises ( 4 sets)
front raises ( 3 sets) supoerset with lateral cable raises (4 sets)
bent over raises (3 sets) superset with cable raises (3 sets)
Traps:
Shrugs (front and behind the back superset) - 4 sets
seated dumbbell shrugs (3 sets)
Saturday:
Biceps, Triceps, Abs and Forearms workout |
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