gonoles04 
"I want to pack on some muscle and build a respectable physique."
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CHEST: Benchpress, Dumbbell Pullovers, Incline Dumbbell Press, and Pec Dec Flyes.
Triceps: Overhead Extensions, Rope Pulldowns, Reverse Pulldowns.
Back: Deadlift, Lat Pulldowns, Seated Row.
Biceps: Standing Dumbbell Curls, Hanging Dumbbell Curls, Flat Preacher Curls, Standing Barbell Curls.
Shoulders/Delts: Shrugs, Arnold Presses, Forward Raises, Seated Reverse Flye, Standing Barbell Press, Upright Row.
Legs: Squats, Leg Presses, Seated Calf Raises, Standing Calf Raises, Lunges.
Abs/Core: Lunges (with plate overhead, arms extended), Side Plate Raises, Crunches, Leg lifts (with plate overhead, arms extended), flutter kicks (with plate overhead, arms extended). |
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