jjmarshall117 
"Gain muscle to a solid 220 lbs."
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Each days workout is quick and to the point, it allows you to hit it hard and move on.
3 sets per exercise, rep count per set goes 15, 8, 6, with lightest to heaviest weight.
Work Out 1
Day 1:
Incline Dumbell Bench
Flat Dumbbell Bench
Flat Dumbbel Fly
Seated Dumbbell Triceps Extenstion
Lying Dumbbell Triceps Extension
Day 2:
Bent-Over Dumbbell Row
One-Arm Dumbbell Row
Dumbbell Deadlift
Standing Dumbbell Biceps Curl
Seated Dumbbell Concentation Curl
Cruch
Day 3:
Seated Dumbbell Should Press
Standing Dumbbell Lateral Raise
Bent-Over Dumbbell Lateral Raise
Dumbbell Shrug
Crunch
Work Out 2
Day 1:
Incline Barbell Bench Press
Flat Barbell Bench Press
Push Ups (2 sets of 12 reps)
Seated Barbell Triceps Extenstion
Lying Barbell Triceps Extenstion
Day 2:
Bent-Over Barbell Row
Reverse Grip Barbell Row
Barbell Deadlift
Standing Barbell Biceps Curl
Standing Barbell Reverse Biceps Curl
Crunch
Day 3:
Seated Barbell Shoulder Press
Standing Barbell Front Raise
Barbell Clean and Press
Barbell Shrug
Crunch |
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