michaelkinnan 
"I want to Gain Muscle."
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Chest:
Flat Bench Press - 4 Sets - 10, 5-8, 5-8, 6-9 reps
Incline Bench Press - 4 Sets - 10, 5-8, 5-8, 10 reps
4 Sets of Decline Bench Press - 4 Sets - 8-10, 4-5, 5-8, 6-8 reps
Flat Bench Flyes (I substitute this exercise every other week with a triple set of incline, decline, and regular cable flyes) - 4 Sets - 20, 20, 15, 15 reps
On my last exercise I take a half aerobic ball and turn it upside down so the flat part is facing me. I then do 5 regular pushups alternating with 5 of the jumping pushups for 4-5 sets. You can see this workout on the YouTube video "The Real 300 Workout." The workout is shown at the 18 second mark of the video.
Shoulders:
Barb ell Shoulder press- Back of Head - 4 Sets - 10, 5-8, 3-5, 5-8 reps
Sitting Barbell Shoulder press- Front of head - 4 Sets - 10, 5-8, 3-5, 5-8 reps
Side Lateral Dumbbell Raises Superset with Front Dumbbell Raises - 4 Sets - 10 reps
Shoulder Cleans - 4 sets - 5-8 reps
Shrugs- Superset with behind the back and in front of body - 3 Sets 10, 5-8, 5-10 reps
Bent-over Rear delt raise - 4 Sets - 10, 5-8, 5-8, 10 reps
External Rotations - 4 Sets - 10, 5-8, 5-8, 10 reps
Back:
Rocky Pull-Ups - 3 Sets - 10 reps
Wide-grip Pulldowns behind the neck - 4 Sets - 10, 5-8, 3-5, 5-8 reps
V-bar Pulldowns - 4 Sets - 10, 5-8, 3-5, 5-8 reps
One-handed rows - 4 Sets - 10, 5-8, 6-8, 7-10 reps
Bent-over Two dumbbell Row - 4 Sets - 8-10, 5-8, 5-8, 7-10 reps
Full Range Of Motion Lat Pulldown - 4 Sets - 10, 5-8, 5-8, 7-10 reps
Hyperextensions (back extensions) - 2 sets of 25 to warm up before deadlifts
Stiff-legged Barbell Deadlifts - 5 Sets - 10 reps
Start with 135 lbs. Each set after that you will add 10 lbs to each side up to the 5th set when you will drop back down to 135lbs.
Arms:
Triceps
Close grip bench press - 4 Sets - 10, 5-8, 5-8, 5-8 reps
Skull crushers - 4 Sets - 10, 5-8, 5-8, 10 reps
Dips/Weighted dips - 4 Sets - 15, 5-8, 5-8, 15 reps
Biceps
Preacher Curls with curling bar - 4 Sets - 10, 5-8, 8-10, 10 reps
Dumbbell Hammer Curls - 4 Sets - 10, 5-8, 5-8, 5-8 reps
Over-head Cable Curl - 4 Sets - 10, 5-8, 5-8, 5-8 reps
Dumbbell Concentration Curls - 4 Sets - 10, 7-10, 7-10, 8-10 reps
Legs:
Warm up for 7 min on elliptical bicycle
Leg Presses - 4 sets of 15 reps
Each set should be increased by 45lbs on each side.
Leg Extensions - 4 Sets - 20, 15, 10, 10-15 reps
Lying Leg Curls - 4 Sets -15, 10, 10-15, 10-15 reps
Standing Calf Raises - 4 Sets - 20-25 reps
Abs:
Decline Situps - 5 Sets - 20 reps
Cable Crunch - 4 Sets - 20 reps (each set should be heavier until the last where it should be the same weight you started with)
Flat bench leg pull-in - 5 Sets - 20 reps
Knee/ Hip raise on parallel bars - 5 Sets - 20 reps
My favorite abs workout is when I lay down with my back on the floor and hold up a 135lbs barbell while I raise both my legs from each side of the barbell and never touching the floor. I do 5 sets of 15 reps. You can find this workout in this video at the 36 second mark. |
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