maximus713 
"I want to Gain Muscle."
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All excercises are 3 sets and reps are between 8-12 reps my week points I work out twice a week
Monday's-Back and Triceps
Lat pull down, wide,medium,and close grip
3 sets each grip 8-12 reps
( I dont grip it with my thumbs, and i try to pull with my ring and pinky finger, this helps u pull more with your back intead of ur biceps.)
Dead lifts-4 sets
Bent over row-3 sets
one are dumbell row-3 sets
cable pulley-3sets
Triceps
Cable push downs-3 sets
skull crushers-3 sets
close grip bench press-3 sets
french press- 3 sets
dumbell kick backs-3sets
tuesday-calves, hamstrings,and quads
calves
standing raises
seated raises
legpress raises
hack squat raises
shin raises
hamstrings
stiff leg deadlifts
lying leg curl
standing one leg curl
quads
front squats
wed.
Chest and biceps
chest
incline dumbell press
flat dumbell press
decline dumbell press
pull overs
incline hammer press
cable cross overs
dips
biceps
dumbell curls
seated incline curls
preacher curls
21's
thursday-off
friday-shoulde rs,calves, abs
military press
side lateral raises
bentover lateral raises
dumbell shrugs
calves
seated raises
standing raises
hacksquat raises
leg press raises
shin raises
abs
cable crunches
hanging leg raises
saturday-quads and upper chest
quads
5 min bike ride for warm-up
leg extentions
leg press
squats
hack squats
lunges
upper chest
incline presses
hammer strength incline presses
sunday off |
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