wiroy5 
"I want to Gain Muscle."
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Monday-Back/Abs/Running
>Back- (4:8)pulldowns, (4:8)bent over barbell rows, (3:8)pull ups, (3:10)hammerstrength machine angled rows, (3:8) pull overs
>Abs- (4:15/12/12/10) lower abs, (4:25) upper abs
>Running- 20 minutes of moderate-high intensity
Tuesday- Chest/Running/Calves
>Chest- (4:12/10/8/5)flat bench press, (4:10/10/8/6)incline dumbell press, (4:8)incline dumbell flye, (3:8-10) cable flye
>Running- 20-30min high intensity intervals
>Calves- (4:10)standing calf machine, (4:10)seated calf machine
Wednesday- Legs/Biking
>Legs- (4-5:15/15/12/10)leg press, (4:8-10)dead lifts, (4:10)leg curls, (4:10) leg extesions
>Biking- Low-moderate intesity recumbent biking
Thursday- Shoulders/Abs
>Shoulders- (4:8)seated military press, (4:10/10/8/8)bent over cable flye, (4:8-10)angled away from body smith machine military press, (3:8) side raises, (3:8)reverse machine flye
>Abs- (4:15-25) oblique |
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