xtatic
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goes something like this
Day 1: Chest
Incline Press. 3 sets 15, 10, 5 reps
Flat Press. 3 sets 15, 10, 5 reps
Decline Press. 3 sets 15, 10, 5 reps
for the press's i vary from weekl to week between barbell, dumbell and hammer.
Dumbell Fly's (either flat bench or incline) 3 sets 12,12,12
Push Up variations (wide, shoulder, close) 3 supersets 15,15,15
maybe throw in a cable chest excersize
Day 2: Back
about 5-6 different back excersizes 3 sets 15, 10, 5 reps
Mostly dumbells and hammer machines.
Wide Pull ups 3 sets to failure
Day 3: Shoulders & Traps
Traps:
Superset frontal smith machine shrugs with laying on an incline bench (face down) dumbell shrugs. 3 sets 15, 10, 5 reps each
Dumbell shrugs (hold for 5 sec at the top) 3 sets 15, 10, 5 reps
Upright row 3 sets 15, 10, 5 reps
Shoulders:
Arnolds 3 sets 15, 10, 5 reps
Tri-set front raise, Scapion, and lateral raise 3 sets 15, 10, 5 reps
Shoulder press 3 sets 15, 10, 5 reps
Day 4: Legs
3-4 excersizes on each part (quad, hams, calves) and 2-3 overall excersizes. 3 sets 12, 10, 8 reps
Day 5: Tris & Bis
Triceps:
Cable Pull down 3 sets 15, 10, 5 reps
Holding Dumbell overhead with both hands lowering and raising lol. 3 sets 15, 10, 5 reps
Underhand grip Cable pull down 3 sets 15, 10, 5 reps
Skull crushers 3 sets 15, 10, 5 reps
Bench dips 3 sets 15,15,15
Biceps:
Superset Barbell curl with seated dumbell curl
3 sets 15, 10, 5 reps each
Hammer curls 3 sets 15, 10, 5 reps
Lying on incline bench face down curls 3 sets 15, 10, 5 reps
Cables single arm curl 3 sets 15, 10, 5 reps
i rest 2 days of the week.
im trying to gain weight. what do you think of the workout what changes should be done to optimize my workout. also i try to do about 5 excersizes per muscle.
any input would be appreciated. thank you. also taking protein and creatine.
Day 1: Chest
Incline Press. 3 sets 15, 10, 5 reps
Flat Press. 3 sets 15, 10, 5 reps
Decline Press. 3 sets 15, 10, 5 reps
for the press's i vary from weekl to week between barbell, dumbell and hammer.
Dumbell Fly's (either flat bench or incline) 3 sets 12,12,12
Push Up variations (wide, shoulder, close) 3 supersets 15,15,15
maybe throw in a cable chest excersize
Day 2: Back
about 5-6 different back excersizes 3 sets 15, 10, 5 reps
Mostly dumbells and hammer machines.
Wide Pull ups 3 sets to failure
Day 3: Shoulders & Traps
Traps:
Superset frontal smith machine shrugs with laying on an incline bench (face down) dumbell shrugs. 3 sets 15, 10, 5 reps each
Dumbell shrugs (hold for 5 sec at the top) 3 sets 15, 10, 5 reps
Upright row 3 sets 15, 10, 5 reps
Shoulders:
Arnolds 3 sets 15, 10, 5 reps
Tri-set front raise, Scapion, and lateral raise 3 sets 15, 10, 5 reps
Shoulder press 3 sets 15, 10, 5 reps
Day 4: Legs
3-4 excersizes on each part (quad, hams, calves) and 2-3 overall excersizes. 3 sets 12, 10, 8 reps
Day 5: Tris & Bis
Triceps:
Cable Pull down 3 sets 15, 10, 5 reps
Holding Dumbell overhead with both hands lowering and raising lol. 3 sets 15, 10, 5 reps
Underhand grip Cable pull down 3 sets 15, 10, 5 reps
Skull crushers 3 sets 15, 10, 5 reps
Bench dips 3 sets 15,15,15
Biceps:
Superset Barbell curl with seated dumbell curl
3 sets 15, 10, 5 reps each
Hammer curls 3 sets 15, 10, 5 reps
Lying on incline bench face down curls 3 sets 15, 10, 5 reps
Cables single arm curl 3 sets 15, 10, 5 reps
i rest 2 days of the week.
im trying to gain weight. what do you think of the workout what changes should be done to optimize my workout. also i try to do about 5 excersizes per muscle.
any input would be appreciated. thank you. also taking protein and creatine.