Day 1
Exercise Sets Reps
Chest
Bench Press 5 5
Incline Dumbell 4 6
Decline Press 4 6
Barbell Fly's 3 8
Biceps
EZ curl 4 6
Preacher Curl 4 6
Seated Hammer Curl 3 8
Abs- Cable Crunch/Weighted leg raise/Weighted side dip 4/15,3/15,3/15
Day 2
Exercise Sets Reps
Back
lat pulldown 5 5
dbell lat pull 4 6
Deadlift 3 8
Tbar Row 4 6
Cable Pull 3 8
Barbell Shrug 4 6
Day 3
Exercise Sets Reps
Shoulders
Seated mil press 5 5
Dbelll press 4 6
Front pull 4 6
Front Raise 3 8
Triceps
Close Grip Press 4 6
Tri raise 4 6
Tricep Pushdown 3 8
Abs- bar leg raises, Bicycle Crunch, Swiss Ball Plank, superset 4/15
Day 4 (all supersets)
Exercise Sets Reps
Legs
Squat/leg curl 4 8
Barbell pull/v pulldown 3 8
Bbell bench/incline flys 3 8
Arnolds/bent fly 3 8
Skullcrusher/tri kic 3 8
Close grip curl/zotman 3 8
Barbell shrugs/calve raise 3 8
Abs - Weighted decline sit up, Decline leg kicks ,Side Plank 4/15,3/15,3,1 minute each
Cardio- 3 times a week, interval sprinting for 20 minutes.
Right now my goal is to add a lot of muscle to my upper body as I am lower body dominant. Looking to HOPEFULLY add 10 lbs of muscle to my upper body this summer, more relastically maybe 5. I am thinking of switching away from 5*5 for shoulders to dropsets which someone on here told me about.
If you guys can think of a way to critique this to aid in better gains please let me know. Thanks a ton!
