muzza87 
"I want to Gain Muscle."
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mondays..backs...shoulders..traps..
front lat pulldown
medium weights
3sets 10reps
heavy weights
3sets 8reps
wide grip pulldown
medium weight
3sets 10reps
heavy weights
3sets 8reps
inclince bench pull
medium
3sets 10reps
heavy
3sets 8reps
shoulder press
medium
3sets 10reps
heavy
3sets 8reps
dumbbell flies
medium
3sets 10reps
heavy
3sets 8reps
front raise
medium
3sets 10reps
heavy
3sets 8reps
front back shrugs
medium
3sets 10reps
heavy
3sets 8reps
wednesday...chest..bics n trics..
flat bench
medium
4sets 10reps
heavy
3sets 8reps
super heavy
3sets 6reps
inclince bench
medium
3sets 10reps
heavy
3sets 8reps
super heavy
3sets 6reps
decline bench
medium
3sets 10reps
heavy
3sets 8reps
super heavy
3sets 6reps
barbell curls
medium
3sets 10reps
heavy
3sets 8reps
close grip barbell curls
medium
3sets 10reps
heavy
3sets 8reps
preacher curls
medium
3sets 10reps
heavy
3sets 8reps
concentration curls
medium
3sets 10reps
heavy
3sets 8reps
hammer curls
medium
3sets 10reps
heavy
3sets 8reps
close grip bench
medium
3sets 10reps
heavy
2sets 8reps
skull crusher
medium
3sets 10reps
heavy
3sets 8reps
dips
4sets 10reps
fridays..legs
squats
medium
3sets 10reps
heavy
3sets 8reps
super heavy
3sets 6reps
lying leg curls
medium
3sets 10reps
heavy
3sets 8reps
calf raise
4sets 10reps |
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