MUSCLE GAIN Workouts

 

CHEST & BICEPS

 

Flat Bench Press              10-12 reps

Inc DB Press                    10-12 reps

Decline bench press         10-12 reps

Cable fly's                         10-12 reps

 

Preacher Bench Curl        10-12 reps

Barbel Curl                       10-12 reps

Arm Curl (machine)          10-12 reps

 

 

BACK & TRICEPS

 

Lat pull down (narrow)     10-12 reps

Seated row                      10-12 reps

Lat pull down (wide)        10-12 reps

Bent over fly's                  10-12 reps

 

Skull Crushers                 10-12 reps

BB Push Downs              10-12 reps

Rope push outs (over head)            10-12 reps

 

 

SHOULDERS & ABS

 

Standing BB press                10-12 reps

Seated Db Press                   10-12 reps

Lat Raise                               10-12 reps

Upright Row                          10-12 reps

 

Twist sit ups                          10-12 reps

Full sit ups                            10-12 reps

Wood Chops                         10-12 reps

 

 

LEGS & LOWER BACK

 

Squats                                      10-12 reps

Dead lifts                                  10-12 reps

Leg Curl                                    10-12 reps

Lex Ext                                     10-12 reps

                                                        

 

Perform as many reps as possible. the rep range is a guide only.  You gain muscle by stressing it, not by performing a certain number of reps

Perform all reps in a controlled manner at a steady pace.

When you can achieve 3 sets of at least 12 reps, increase the weight

 

Performt he program for 12 weeks