maffewbear 
"I want to Gain Muscle."
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Monday
Delts, all exercises 4 sets, 8-12 reps
seated Db shoulder press
seated smith machine shoulder press
side lateral cable raises
Triceps, all exercises 4 sets, 8-12 reps
Rope push downs
French press
Kickbacks
Tuesday
Biceps, all exercises 3 sets, 8-12 reps
Barbell curls
Alternating curls
Hammer curls
Preacher curls
Abs, all exercises 3 sets, 15-25 reps
Crunches
leg raises
Sit-ups
Wednesday
Quads, all exercises 3 sets, 15 reps
Leg press
Squats
Extensions
Lunges
Ham s, all exercises 3 sets, 15 reps
Seated curls
Stiff-legged deadlifts
Calves, all exercises 3 sets, 15-25 reps
Smith-machine calf raises
machine calf raises
one-legged calf raises
Thursday
Chest, all exercises 3 sets, 8-12 reps
Db bench press
Incline Db bench press
Flyes
Dips
Abs, as for Tuesday
Friday
Back, all exercises 3 sets, 12-15 reps
Wide-grip pull-ups
Lat pull-down
Bent-over rows
Seated rows
Traps
Barbell Shrugs, 4 sets, 12-15 reps
fore-arms, all exercises 3 sets, 12-15 reps
wrist curls
behind body curls
reverse grip barbell curls |
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