triathlonrunner 
"I want to gain some lean muscle while staying decently lean."
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Monday (Chest/Triceps/Shoulders/Traps)
Flat Bench Press 3x5
Incline Bench Press 3x5
Tricep Machine Pushdowns 3x10
PowerCleans 4x4
DumbellMilitary Press 3x8
Tuesday(Legs/Back/Biceps)
Leg Press 2x20
Lat Pulldowns 3x8
Bent Over Dumbell Rows 3x8
Dumbell Curls 3x10
Thursday(Chest/Triceps/Shoulders/ Traps)
Incline Bench Press 3x8
Close Grip Bench Press 3x10
Dumbell Military Press 3x8
Dumbell Shrugs 3x8
Friday(Legs/Back/Biceps)
Squats 5x5--------1x20 Every 3 Weeks
Pullups 3xFailure
Barbell Curls 3x10
Deadlifts 3x5 |
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