vagymguy 
"Like to add 15 pound of muscle and drop my body fat by Spring so that I will look awesome on the beach"
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Day 1 - Arms (Biceps & Triceps)
Barbell Bicep Curls - 4 sets/10-12 reps
Close Grip Bench Press - 4 sets/10-12 reps
Superset #1
Tricep Dumbbell Press - 3 sets/10-12 reps
Seated Dumbbell Bicep Curls - 3 sets/10-12 reps
Superset #2
Tricep Dumbbell Kickbacks - 3 sets/10-12 reps
Dumbbell Hammer Curls - 3 sets/10-12 reps
Superset #3
Tricep Cable Pressdowns - 3 sets/10-12 reps
Bicep Cable Curls - 3 sets/10-12 reps
Day 2 - Chest/Calfs/Wrist
Chest
Incline Bench Press - 5 sets/10-12 reps
Bench Press - 5 sets/10-12 reps
Decline Bench Press - 4 sets/10-12 reps
Pec-Deck Flys - 4 sets/10-12 reps
Calf
Standing Calf Raise - 4 sets/15-20 reps
Seated Calf Raise - 4 sets/15-20 reps
Wrist
Dumbbell Wrist Curls - 4 sets/10-15 reps
Day 3 - Back/Quads
Back
Front Pulldowns - 4 sets/10-12 reps
Hammer Strength Rows - 4 sets/10-12 reps
Bent-over Dumbbell Row - 3 sets/10-12 reps
Straight-Arm Lat Pulldown - 3 sets/10-12 reps
Quads
Leg Press - 4 sets/10-12 reps
Leg Extension - 4 sets/10-12 reps
Day 4 - Shoulder/Traps/Hams
Shoulder
Shoulde r Press - 4 sets/10-12 reps
Wide Grip Cable Upright Rows - 4 sets/10-12 reps
Rear Delt Flys - 3 sets/10-12 reps
Lateral Raise - 3 sets/10-12 reps
Traps
Dumbbell Shrugs - 2 drop sets
Hams
Leg Curls - 4 sets/10-12 reps
Rest days - at least 2 rest days per calendar week. I insert them into the schedule based on body feel and work requirements |
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