reed18 
"I want to Gain Muscle."
|
NOTE: I DO THIS BEFORE EVERY WORKOUT:
ABS:
CRUNCHES-4X15
HANGING LEG RAISES-4X15
LEG CROSSED SIDE CRUNCHES-4X25
CALVES:
STANDING CALF RAISES-4X10
SEATED CALF RAISES-4X10
Monday-Chest and tricep
Chest:
bench-4x10,5,5,3
incline barbell press-4x5
decline-3x10,8,6
incline db press-2x10
SUPERSET incline db flys-2x10
Tricep:
one arm cable pushdowns-4x10
overhead tricep extensions-4x10
dips-3x15
Tuesday-ba ck and bicep
Back:
pullups-3xfailure
lat pulldowns- 4x10
barbell rows-3x10
deadlift-3x10,5,3l
db rows-4x10
Wednesday- Shoulders,traps, and neck
Shoulders:
military press-4x5-10
incline bd rear latersls-4x10
ez-bar front raises-4x10
lateral raises-4x10
Traps-
db shrugs or barbell shrugs-4x10-15
Neck:
side neck-3x10
other side neck-3x10
back neck-3x10
Thursday- Quads and hams
Quads:
squats-4x10,10,8,8
leg press-4x10
leg extensions-4x10
Hams-
lunges-3x30 feet
leg curls-4x10
NOTE: I AM DOING THIS TO GAIN LEAN MASS AND STRENGTH. |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
