jrmislan 
"I want to Gain Muscle."
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Monday (chest, biceps, forearms, abs)
Pushups
Dumbbell Flyes
Dumbbell Bicep Curl
Hammer Curls
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl
Air Bike
Toe Touchers
Wednesday (shoulders, abs)
Dumbbell Shoulder Press
Front Dumbbell Raise
Air Bike
Toe Touchers
Friday (back, triceps, abs)
Bent Over Two-Dumbbell Row
Stiff-Legged Dumbbell Deadlift
Decline Dumbbell Tricep Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Air Bike
Toe Touchers |
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