dawood21
New member
- Awards
- 0
I'll be using this over the next 8-12 weeks to put on some size. I'm currently 6'5 230 pounds. I'm currently eating around 4000 calories for this
Monday: Back & Triceps
Widegrip lat pulldowns (warm-up), superset Tricep rope pushdowns 3x sets, 12x-15x reps
Dumbbell bent over row/deadlift combo supersetclose grip bench press 3x sets, 12x-15x reps
Seated cable row (v-bar),superset Tricep overhead extensions (d-bell) 3x sets, 12x-15x reps
Seated rows wide grip (lat pull-pulldown bar) middle back work 3x sets, 12x-15x reps
Dumbbell back flys superset Tricep skull crush 3x sets, 12x-15x reps
Hammer curls 3x sets, 12x-15x reps
Preacher Curls 3x sets, 12x-15x reps
Tuesday: Quads
Warm-up: Leg extensions 3x sets, 12x-15x reps
Feet together(outer quad) hack squat 3x sets, 12x-15x reps
Elevated (toe on bench) split squats R-L 3x sets, 12x-15x reps
Walking lunges 40lb dumbbells 3x sets, 12x-15x reps
Stand on two benches or blocks-Sumo squats 80lbs 3x sets, 12x-15x reps
Wednesday: Upper chest, Shoulders
Smith Machine bench press superset Lateral raises
Incline press flys superset one arm (d-bell) upright rows
Hammer Strength Incline press alternating superset Tricep dips
Dumbbell Shoulder shrugs superset peck dec front delt flys
Incline circle flys 25lbs d-bells 3x sets, 12x-15x reps
Pec dec half flys for front delts 3x sets, 12x-15x reps
Thursday: Upper back, Rear delts
Wide chins/close chins 3x sets, 12x-15x reps
Reverse pec deck (rear delts) 3x sets, 12x-15x reps
Lat pulldowns wide/underhand 7x reps each superset high rope cable pull-backs (rears)
dumbbell bent over rear delt flys (off incline bench)
BIcep concentration curls 35lbs 3x sets, 12x-15x reps
Resistant band curls 3x sets, 12x-15x reps
Friday: Legs (mostly hamstrings)
Leg press 3x sets, 12x-15x reps
Leg curls 3x sets, 12x-15x reps
Lower back extension (roman chair) 3x sets, 12x-15x reps
Dumbbell walking lunges 3x sets, 12x-15x reps
Leg extensions 3x sets, 12x-15x reps
Stiff leg deadlifts 135lbs 3x sets, 12x-15x reps
Saturday: Chest/Triceps/Delts
Flat Bench 3x sets, 12x-15x reps
D-bell chest flys 3x sets, 12x-15x reps
Hammer Strength press 3x sets, 12x-15x reps
Tricep Dip machine 3x sets, 12x-15x reps
Tricep v-bar push-downs 3x sets, 12x-15x reps
Tricep ext. machine or Tricep dumbbell kick backs
SIde lateral raises dumbbells 30lbs 3x sets, 12x-15x reps
Barbell upright rows 90lbs 3x sets, 12x-15x reps
**Finish w/ 4 sets 25x reps push-ups (100x)
Sunday: OFF
Monday: Back & Triceps
Widegrip lat pulldowns (warm-up), superset Tricep rope pushdowns 3x sets, 12x-15x reps
Dumbbell bent over row/deadlift combo supersetclose grip bench press 3x sets, 12x-15x reps
Seated cable row (v-bar),superset Tricep overhead extensions (d-bell) 3x sets, 12x-15x reps
Seated rows wide grip (lat pull-pulldown bar) middle back work 3x sets, 12x-15x reps
Dumbbell back flys superset Tricep skull crush 3x sets, 12x-15x reps
Hammer curls 3x sets, 12x-15x reps
Preacher Curls 3x sets, 12x-15x reps
Tuesday: Quads
Warm-up: Leg extensions 3x sets, 12x-15x reps
Feet together(outer quad) hack squat 3x sets, 12x-15x reps
Elevated (toe on bench) split squats R-L 3x sets, 12x-15x reps
Walking lunges 40lb dumbbells 3x sets, 12x-15x reps
Stand on two benches or blocks-Sumo squats 80lbs 3x sets, 12x-15x reps
Wednesday: Upper chest, Shoulders
Smith Machine bench press superset Lateral raises
Incline press flys superset one arm (d-bell) upright rows
Hammer Strength Incline press alternating superset Tricep dips
Dumbbell Shoulder shrugs superset peck dec front delt flys
Incline circle flys 25lbs d-bells 3x sets, 12x-15x reps
Pec dec half flys for front delts 3x sets, 12x-15x reps
Thursday: Upper back, Rear delts
Wide chins/close chins 3x sets, 12x-15x reps
Reverse pec deck (rear delts) 3x sets, 12x-15x reps
Lat pulldowns wide/underhand 7x reps each superset high rope cable pull-backs (rears)
dumbbell bent over rear delt flys (off incline bench)
BIcep concentration curls 35lbs 3x sets, 12x-15x reps
Resistant band curls 3x sets, 12x-15x reps
Friday: Legs (mostly hamstrings)
Leg press 3x sets, 12x-15x reps
Leg curls 3x sets, 12x-15x reps
Lower back extension (roman chair) 3x sets, 12x-15x reps
Dumbbell walking lunges 3x sets, 12x-15x reps
Leg extensions 3x sets, 12x-15x reps
Stiff leg deadlifts 135lbs 3x sets, 12x-15x reps
Saturday: Chest/Triceps/Delts
Flat Bench 3x sets, 12x-15x reps
D-bell chest flys 3x sets, 12x-15x reps
Hammer Strength press 3x sets, 12x-15x reps
Tricep Dip machine 3x sets, 12x-15x reps
Tricep v-bar push-downs 3x sets, 12x-15x reps
Tricep ext. machine or Tricep dumbbell kick backs
SIde lateral raises dumbbells 30lbs 3x sets, 12x-15x reps
Barbell upright rows 90lbs 3x sets, 12x-15x reps
**Finish w/ 4 sets 25x reps push-ups (100x)
Sunday: OFF