sts184
New member
- Awards
- 0
Hey guys, im new here but have been lifting weights quite religiously for about 4 years. I have been doing this workout for almost a week and was wondering if i could get some insight or any opinions you may have for improvement.
I am looking to gain strength and put on some lean mass.. just some good dry gains.
Monday - Chest/Back HEAVY
barbell bench - 4 x 10,8,6,4
incline dumbbell bench - 3 x 8,6,4
decline dumbbell - 3 x 8,6,4
one arm dumbbell rows - 3 x 8,6,4
lat pulldowns (behind neck) - 3 x 8,6,4
Tuesday - Shoulders/Arms HEAVY
dumbbell shoulder press - 4 x 10,8,6,4
upright rows - 3x 8,6,4
front latteral raises - 3 x 8,6,4
standing barbell curls - 4 x 10,8,6,4
decline skull crushers - 4 x 10,8,6,4
seated hammer curls - 3x 8,6,4
tri extensions (rope) - 3x 8,6,4
Wednesday - Legs
Squats - 4x 10,8,6,4
Lunges - 3x 8,6,4
leg extensions - 3x 8,6,4
calve raises - 4x 15,10,8,6
Thursday - chest/back LIGHT
dumbell bench - 4x 15,12,10,8
incline barbell - 3x 15,12,10
cable flies - 3x 15,12,10
seated rows- 4x 15,12,10,8
pullups - 4x failure
Friday - shoulders/arms LIGHT
Arnold press - 4x 15,12,10,8
shrugs - 3x 15,12,10
preacher curls - 3x 15,12,10
overhead tri ext - 3x 15,12,10
seated hammer curls - 3x 15,12,10
dips- 4x failure
I will also be stacking purple wraath, green mag, and RPM along with the usual protein and multi.
I am looking to gain strength and put on some lean mass.. just some good dry gains.
Monday - Chest/Back HEAVY
barbell bench - 4 x 10,8,6,4
incline dumbbell bench - 3 x 8,6,4
decline dumbbell - 3 x 8,6,4
one arm dumbbell rows - 3 x 8,6,4
lat pulldowns (behind neck) - 3 x 8,6,4
Tuesday - Shoulders/Arms HEAVY
dumbbell shoulder press - 4 x 10,8,6,4
upright rows - 3x 8,6,4
front latteral raises - 3 x 8,6,4
standing barbell curls - 4 x 10,8,6,4
decline skull crushers - 4 x 10,8,6,4
seated hammer curls - 3x 8,6,4
tri extensions (rope) - 3x 8,6,4
Wednesday - Legs
Squats - 4x 10,8,6,4
Lunges - 3x 8,6,4
leg extensions - 3x 8,6,4
calve raises - 4x 15,10,8,6
Thursday - chest/back LIGHT
dumbell bench - 4x 15,12,10,8
incline barbell - 3x 15,12,10
cable flies - 3x 15,12,10
seated rows- 4x 15,12,10,8
pullups - 4x failure
Friday - shoulders/arms LIGHT
Arnold press - 4x 15,12,10,8
shrugs - 3x 15,12,10
preacher curls - 3x 15,12,10
overhead tri ext - 3x 15,12,10
seated hammer curls - 3x 15,12,10
dips- 4x failure
I will also be stacking purple wraath, green mag, and RPM along with the usual protein and multi.