My friend has been working out for several years off and on. He cant seem to put on lean mass. He is 5'11" weighs about 185lbs. I'm not sure of his BF but im guessing its 12-15%. I'll post his diet in the diet forum.
Monday
Chest:
Bench 4x10
Incline 4x10
Decline 410
Fly Machine 4x15-20
Close Grip Bench 4x10
Tuesday
Bi/Tri
Barbell curls 4x10
Preacher Curls 4x10
1-arm Preacher curls 4x10
Rope curls 4x10
Tricep extentions 4x10 then hold for as long as he can
Wednesday
Back
Lat Pulldown behind head 4x10
Lat Pulldown in front 4x10
Vertical Row(uses lat pulldown machine with V-grip) 4x10
Seated Rows 4x10
Thursday
Chest
(same as monday)
Friday
Bi/Tri
(Same as tuesday)
Sometimes he will do legs
Monday
Chest:
Bench 4x10
Incline 4x10
Decline 410
Fly Machine 4x15-20
Close Grip Bench 4x10
Tuesday
Bi/Tri
Barbell curls 4x10
Preacher Curls 4x10
1-arm Preacher curls 4x10
Rope curls 4x10
Tricep extentions 4x10 then hold for as long as he can
Wednesday
Back
Lat Pulldown behind head 4x10
Lat Pulldown in front 4x10
Vertical Row(uses lat pulldown machine with V-grip) 4x10
Seated Rows 4x10
Thursday
Chest
(same as monday)
Friday
Bi/Tri
(Same as tuesday)
Sometimes he will do legs
Comment