tweak7 
"I want to Gain Muscle."
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MON. chest & bis cardio
-bench press 5 sets
-incline press 4 sets
-flat DB flyes 3 sets
-barbell curls 3 sets
-incline DB curls 2 sets
-reverse curls 3 set
TUES tris & legs
-close grip bench 4 sets
-EZ bar skull crushers 3 sets
-v bar pull downs 3 sets
-squats 5 sets
-calf raises 4 sets
WED shoulder
-shoulder press 4 sets
-side laterals 3 sets (alternate between upright rows each week)
-bent over rear laterals 3 sets
THURS back & traps
-deadlifts 5 sets
-pull downs 4 sets
-t-bar rows 4 sets
-one arm rows 3 sets
-shoulder shrugs 4 sets
FRI chest cardio
-bench press 5 sets
-incline press 4 sets
-flat DB flyes 3 sets
sat OFF
sun OFF |
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