pay tribute 
"I want to Gain Muscle."
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I'm on a 6 day split, I'll lay it all out for ya.
Monday: Legs
1) Squats - 3x6
2) Leg Press - 2x6
3) Leg Curls - 3x6
4) Leg Extensions - 3x6
5) Standing Calf Raises - 5x6
Tuesday: Biceps/Forearms
1) Barbell Curls - 3x6
2) Dumbbell Curls - 2x6
3) Hammer Curls - 2x6
4) Barbell Wrist Curls - 3x6
Wednesday: Triceps/Abs
1) Close Grip Bench - 3x6
2) Lying Tricep Extensions - 2x6
3) Cable Pressdowns - 2x6
4) Weighted Crunches - 3x8
Thursday: Shoulders/Traps
1) Barbell Shoulder Press - 3x6
2) Dumbbell Front Raises - 2x6
3) Dumbbell Side Raises - 2x6
4) Reverse Fly Machine - 2x6
5) Dumbbell Shrugs - 5x6
Friday: Back
1) Weighted Pull Ups - 3x6
2) Lat Pulldowns - 2x6
3) Seated Rows - 2x6
4) Hyperextensions - 3x6
Saturday: Chest
1) Incline Barbell Press - 3x6
2) Flat Dumbbell Press - 2x6
3) Weighted Dips - 2x6
4) Flat Dumbbell Flys - 2x8
Sunday: Rest
REPEAT
Somethin to note: every two weeks I switch up rep schemes on all major lifts to sets of triples (rest pause training) to avoid plateaus |
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