i do each muscle group 2 days a week. i've been on this routine for a couple months, and have gained about 5 pounds. i think itz all muscle too. i'm 5'10, and little less then 160. im 16, and im looking to gain mass. i'm doing 6-8 reps of heavy weight for every excercise.
Monday
Back
Lat Pull Downs 4 sets
TBar Rows 3 sets
I Armed Rows 2 sets
Pull Downs Chest 3 sets
Chest
Flat Flies 3 sets
Bench Press 4 sets
Incline Bench 4 sets
Incline Rows 4 sets
Biceps
Barbell Curls 4 sets
Dumbell Curls 3 sets
Preacher Curls 3 sets
hammer curls 1 set 20 (burn out light weight)
Tuesday
Shoulders
Dumbell Presses 3 sets
Smith Machine Press (behind the neck) 3 sets
Behind The Neck Barbell Press 2-3 sets
Side Laterals 3 sets
Triceps
Pushdowns 3 sets
Leiing Extensions 3 sets
Chair Dips 1 or 2 sets (till failure)
Dumbell Kicks Back 3 sets
Legs
Leg Extensions 4 sets
Hack Squats 4 sets
Leg Press 4 sets
Leg Curls 4 Sets
Calf Raises 4 Sets
Wednesday Rest
Thursday- Monday's workout
Friday- Tuesday's workout
Saturday and Sunday- rest
Monday
Back
Lat Pull Downs 4 sets
TBar Rows 3 sets
I Armed Rows 2 sets
Pull Downs Chest 3 sets
Chest
Flat Flies 3 sets
Bench Press 4 sets
Incline Bench 4 sets
Incline Rows 4 sets
Biceps
Barbell Curls 4 sets
Dumbell Curls 3 sets
Preacher Curls 3 sets
hammer curls 1 set 20 (burn out light weight)
Tuesday
Shoulders
Dumbell Presses 3 sets
Smith Machine Press (behind the neck) 3 sets
Behind The Neck Barbell Press 2-3 sets
Side Laterals 3 sets
Triceps
Pushdowns 3 sets
Leiing Extensions 3 sets
Chair Dips 1 or 2 sets (till failure)
Dumbell Kicks Back 3 sets
Legs
Leg Extensions 4 sets
Hack Squats 4 sets
Leg Press 4 sets
Leg Curls 4 Sets
Calf Raises 4 Sets
Wednesday Rest
Thursday- Monday's workout
Friday- Tuesday's workout
Saturday and Sunday- rest
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