googlepig
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Monday Chest & Biceps
Flat Bench Flys 4 x10-12 reps
Low Incline Press 4 x10-12 reps
Barbell Pullovers 3 x15 reps
Seated Dumbell Curls 4 x10 reps
Concentration Curls 3 x10 reps
Tuesday Hams Abs & Calves
Hamstring Curls 4 x10-15 reps
Calve Raises 5 x15 reps
Crunches 3 x20 reps
Wednesday Back & Triceps
Wide Grip Pulldowns 4 x10 reps
Bent Over Rows 4 x8-10 reps
Close Grip Pulldowns 3 x10 reps
Hyperextensions 3 x10-15 reps
Tricep Pushdowns 4 x10 reps
Lying French Press 4 x10 reps
Thursday Thighs
Leg Extensions 6 x10-15 reps
Squats 4 x10-15 reps
Friday Shoulders
Seated Dumbell Press 4 x10 reps
Lateral Raises 3 x12 reps
Close Grip Upright Rows 2 x10 reps
Shrugs 3 x10 reps
I was given this program recently, along with a recommended cycle - I was wondering if maybe some bro's could give me some input on it.
I am looking to gain mass and strength.
Flat Bench Flys 4 x10-12 reps
Low Incline Press 4 x10-12 reps
Barbell Pullovers 3 x15 reps
Seated Dumbell Curls 4 x10 reps
Concentration Curls 3 x10 reps
Tuesday Hams Abs & Calves
Hamstring Curls 4 x10-15 reps
Calve Raises 5 x15 reps
Crunches 3 x20 reps
Wednesday Back & Triceps
Wide Grip Pulldowns 4 x10 reps
Bent Over Rows 4 x8-10 reps
Close Grip Pulldowns 3 x10 reps
Hyperextensions 3 x10-15 reps
Tricep Pushdowns 4 x10 reps
Lying French Press 4 x10 reps
Thursday Thighs
Leg Extensions 6 x10-15 reps
Squats 4 x10-15 reps
Friday Shoulders
Seated Dumbell Press 4 x10 reps
Lateral Raises 3 x12 reps
Close Grip Upright Rows 2 x10 reps
Shrugs 3 x10 reps
I was given this program recently, along with a recommended cycle - I was wondering if maybe some bro's could give me some input on it.
I am looking to gain mass and strength.