rob22inches 
"I want to Gain Muscle."
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| chest,6x8-15 flat bench,6x5-10 incline bench,6x10-15 decline bench,4x8-12 incline flyes.back,10x5-10 barbell rows,5x8-15 chin ups,5x5-8 db rows.shoulders,6x5-10 db presses,4x10-20 side laterals,4x10-20 rear laterals,4x6-10 upright rows.traps 4x10-15 bb shrugs,4x10-15 behind back bb shrugs,4x6-10 db shrugs.biceps,4x5-8 db curls,4x5-8 bb curls,4x6-10 db hammers,3x15-20 concentration curls,3x15-20 reverse grip bb curls.triceps,5x10-15 skull crushers,5x6-10 narrow grip benches,5x10-20 bench dips,5x6-12 overhead extensions.forearms,4x10-20 db wrist curls,4x8-12 reverse wrist curls,4x10-20 behind back wrist curls.calves,4x10-20 seated,standing,donkeys.legs,4x10-20 squats,4x10-15 leg presses,4x10-20 extensions,4x10-15 leg curls.abs,5x20-40 crunches,5x20-40 leg raises. |
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