|06-15-2012, 09:47 AM||#1|
Join Date: Nov 2011
My mass gaining program
Flat Bench: 4 sets for 6-8 reps.
Incline Dumbbell: 4 sets for 6-8 reps.
2 sets of cable crossovers for 10 reps.
2 sets of pec dec for 10 reps
Tuesday: Back & Biceps
Deadlifts: 4 sets for 6-8 reps
Lat Pulldowns: 4 sets for 6-8 reps
Barbell Curl - 4 sets for 8-10 reps
Dumbell Hammer Curl - 4 sets for 8-10 reps
Squat: 6 sets for 10-15 reps
Extensions: 3 sets for 6-8 reps
Hamstring Curls: 3 sets for 10-12 reps
Standing calf raises: 4x10-12
Donkey raises: 4x12-15
Friday: Shoulders & Triceps
Side Laterals: 4 sets for 8-10 reps
Military Press: 4 sets for 4-8 reps
Tricep Extensions: 4 sets for 6-8 reps
Rope Pulls: 4 sets for 6-8 reps
All listed sets are max sets, done to failure.
What do you think about this?
|gaining, mass, program|
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