shawshaw 
"I am looking to gain 20 pounds and maintain it."
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DAY 1: Legs
Warm-up 15 min
Barbell Squats
Leg Press
Lunges
Dead Lifts
High tuck jumps
Cool down 15 min and soak in hot tub!!
Day 2: Back & Triceps
Warm-up 15 min
Pull-ups
Lat Pull-downs
Cable Rows
Superman flys on the floor
Dips
skull crushers
Cool down 15
Day 3: Shoulders & Traps
Warm-up 15
Dumbell press
Rear Delt rows
Side and front delt raises
Shrugs
Upright rows
Day 4: Chest & Biceps
Warm-up 15
Bench Press
Incline bench press
bent arm dumbbell pullover
hammer curls
preacher curls
concentration curls
Day 5: Rest |
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