imawake 
"I want to gain 10 pounds of muscle by summer"
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i switch it up almost every week, but heres how it basically goes.
4 excersizes for each body type and 3-5 sets each.
Day 1: Chest
Bench/Dumbell press-5 sets
Incline press-5 sets
Flyes-4 sets
Cable Crossover- sets
Day 2:Shoulders/back
Military press=5 sets
arnold press-4 sets
Bent Over Low-Pulley Side Lateral-3 sets
upright row-3 sets
bent row-3-4 sets
dumbbell row-3 sets
Lying T-Bar Row 3 sets
pull ups?-3 sets
Day 3:Legs
Squat 5 sets
leg machine 4 sets
sitting leg curl 3 sets
leg ext 3 set
Day 4: Bis and Tris
Bicep curl-5 sets
concentration curl-3 sets
Incline Dumbbell Curl 4 sets
Overhead Cable Curl 4 sets
Overhead tri ext-5 sets
skullcrusher w/ close grip bench superset 3 sets
one hand cable pushdown 4 sets
dips 3 sets |
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