mikebryant33 
"I want to gain 10-15 pounds of muscle by the end of August and continue gaining."
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Monday and Thursday: Chest and Triceps
Reps: All 6-8 failing
3 sets Flat Bench
3 sets Incline Bench
3 sets Decline Bench
3 sets Cable Crossovers or Incline Dumbell Flys
3 sets Close Grip Bench
3 sets Dips
3 sets Lying Tricep Extension
Tuesday and Friday: Legs, Shoulders, Calves and Traps
Reps: All 6-8 failing
3 sets Squats
3 sets Leg Press
3 sets Leg Curls
3 sets Straight Leg Deadlifts
3 sets Calf Raises
3 sets Shoulder Press
3 sets Upright Rows
3 sets Lateral Raises
3 sets Bent Lateral Raises
3 sets Shrugs
Wednesday and Saturday: Back, Biceps and Forearms
Reps: All 6-8 failing
3 sets Deadlifts
3 sets Bent Rows
3 sets Lat Pulldowns
3 sets Seated Cable Rows
3 sets Standing Curl
3 sets Incline Dumbell Curl
3 sets Preacher Curl
3 sets Wrist Curls |
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