Embedded Files
Goal: Muscle Gain
Goal: Muscle Gain
Frequency: 4-5 Days Per Week
Frequency: 4-5 Days Per Week
Monday - Torso Dominant Upper Body A
Monday - Torso Dominant Upper Body A
- Barbell Bench Press - 4x8
- Barbell Bent Over Rows - 4x8
- Incline Dumbbell Press - 3x10
- Seated Dumbbell Shoulder Press - 3x10
- Lat Pulldowns - 3x12
- Dumbbell Side Raises - 4x12
Tuesday - Lower Body & Limbs A
Tuesday - Lower Body & Limbs A
- Barbell Back Squats - 5x6 (relatively heavy sets)
- Walking Lunges - 3x8 (Each Leg W/ Dumbbell In Hand)
- Standing Calf Raises (Barbell) - 4x15
- Barbell Biceps Curls - 4x8
- Seated Dumbbell Curls - 3x10
- Cable Triceps Extensions - 4x12-15
Wednesday - Off Day
Wednesday - Off Day
Optional Cardio - 20 minute Jog, or HIIT Intervals
Optional Cardio - 20 minute Jog, or HIIT Intervals
Thursday - Torso Dominant Upper Body B
Thursday - Torso Dominant Upper Body B
- Barbell Overhead Press - 4x8
- Flat Dumbbell Bench - 4x10
- Dumbbell Rows - 4x10
- Dumbbell Flyes - 3x12
- Wide-grip Lat Pulldowns (Lighter weight, good form) - 3 x 12
- Single-Arm Dumbbell Side Raises - 3x12
Friday - Lower Body & Limbs B
Friday - Lower Body & Limbs B
- Barbell Back Squats - 4x10 (lighter weight, good bar speed)
- Standing Calf Raises - 5x12
- Dumbbell Hammer Curls - 4x10
- Cable Biceps Curl - 3x15
- Close-Grip Bench Press - 4x8
Saturday (OPTIONAL) - 'Bro Day'
Saturday (OPTIONAL) - 'Bro Day'
“Nice Guns Bro” Superset
“Nice Guns Bro” Superset
- Cable Triceps Extension - 3x12-15
- Barbell Curls - 3x10-12
“Bro Your Delts Are Sick” Superset
“Bro Your Delts Are Sick” Superset
- Dumbbell Side Raises - 3x12
- Machine Rear Delt Flys - 3x12-15
“It Ain’t a Workout Without MORE Arms Bro” Superset
“It Ain’t a Workout Without MORE Arms Bro” Superset
- Dumbbell Hammer Curls - 3x10
- Machine Triceps Dip - 3x12
Sunday - Off Day
Sunday - Off Day
Optional Cardio - 20 minute Jog, or HIIT Intervals
Optional Cardio - 20 minute Jog, or HIIT Intervals
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