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Mass Gain 5 day splitCreated by mindonly
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Summary
5 Workouts / 28 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
adapted from an article I found on Bodybuilding.com http://www.bodybuilding.com/fun/wotw94.htm Monday = Chest Tuesday = Legs Wednesday = Shoulders Thursday = Back Friday = Arms Also, though not included, add cardio as you see fit. I am currently doing 15-20 minutes as warm-up prior to lifting.
Workouts
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Bench Press - Barbell, Inclined 4 sets: 8 reps, 8 reps, 6 reps, 6 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Dumbbell, Flat 3 sets: 8 reps, 6 reps, 6 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Flyes - Dumbbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Butterfly 3 sets: 12 reps, 12 reps, 12 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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Bent-Arm Dumbbell Pullover 3 sets: 8 reps, 8 reps, 8 reps Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ... |
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