meanvmicadet 
"To get to 210 lbs by December eating clean"
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Day 1 Chest/Back/Forearms
Chest
Bench Press (10,8,6,4,2,)
Incline Dumbbell Bench Press (10x3)
Dumbbell Chest Flies (10x3)
Decline Dumbbell Bench Press (10x3)
Back
Lat Pulldowns (12x3)
Deadlifts (10-12x3)
Dumbbell Rows (10x3)
Seated Cable Rows (10x3)
Forearms
Forearm Pullups (5x3)
Barbell Wrist Curls (10x3)
Day 2 Legs/ Traps
Leg Extensions (12x3)
Squats (10-20x3)
Leg Press (12-20x3)
Hamstring Curls (12x3)
Dumbbell Calf Raises (10x3)
Barbell Calf Raises (10x3)
Dumbbell Lunges (8x3)
Traps
Dumbbell Shrugs(10-15x3)
Reverse Dumbbell Shrugs(10-12x3)
Cable Shrugs (10x3)
Day 3 Biceps/Triceps/Forearms
Biceps
Barbell Curls (10-12x3)
Incline Dumbbell Curls ( 10x3)
Standing Dumbbell Curls (10x3)
Triceps
Cable Pressdowns (12x3)
Dumbbell Skullcrushers (10x3)
Single Dumbbell Skullcrushers (10x3)
Standing Preacher Dumbbell Curls (10x3)
Day 4 Shoulders/Traps
Shoulders
Bent Over One Arm Dumbbell Raises (10-15x3)
Dumbbell or Barbell Military Press (10x3)
Upright Barbell Rows (10x3)
Lying Floor Side Lateral Raises (10x3)
Traps
Dumbbell Traps (10-15x3)
Reverse Dumbbell Traps (10-15x3)
Cable Traps (10x3) |
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