hollandais32 
"gain 6 kg of bodyweight and look more athletic in the summer of 2009"
|
After a 5x5 training program in the first few months to gin strenght i have switched to this program to build further mass.
I do 3 workouts a week with a lot of compound exercises.
I work on all muscle goups two times a week exept for the legs which i do 1 time a week (almost complete heavy leg workout)
Day 1: chest, back an arms
chest:
superset: - incline barbel press 4x8
- dumbell flyes 4x8
dipping 3x6
chest press machine 3x8
standing cable cross over 3x8
Back:
Chinning 3x5
Wide grip pull downs
bent over barbell row (one arm) 3x10
Sitting rows (machine) 3x8
Triceps and biceps:
Superset of Biceps curl 4 sets and Triceps push downs 4 sets
Day 2: legs and shoulders
legs:
Squat 4x8
Lunges 2x8 (per leg)
Leg press 4x8
Supersets:
Leg extention 5x8
Leg curl 4x8
(last 5th leg extention set min. 8 reps to exhaustion)
Superset:
Standing calf raises 4x 20
Shoulder standing dumbbell press 3x8
Shoulder side raises 3x8
Day 3: Arms, chest and back
Same as day 1
I reduce the back and chest with one exercise and do 1 exercise more on the triceps and one on the biceps
My arms and shoulders seem to grow good on compound exercises without spending much time on isolation exercises on them. |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
