- Jun 9, 2006
- 478
- 0
- 0
Hey Swull Guyz (no homo). Going into 5th week of cycle here. Been kinda light warming the joints up. Below is new workout to start the mass. All opinions/changes welcome. Lemme know!
Chest & Triceps:
Flat Dumbell: 5 sets 5
Flies Dumbell: 4 sets 6-8
Decline Bench: 5 sets 5
Cable CrossOvers: 4 sets 6-8
Skull Crushers: 4 sets 6-8
Close Grip: 4 sets 6-8
Dumb Extensions: 4 sets 6-8
Rope Extensions: 4 sets 6-8
Legs & Biceps
Squats: 5 sets 5
Leg Press: 5 sets 5
Leg Curls: 4 sets 6-8
Leg Ext: 4 sets 6-8
Calf Raises: 3 sets 20-30
Seats Dumb Curls: 4 sets 6-8
Preacher Curls: 4 sets 6-8
Hammer Curls: 4 sets 6-8
Reverse Curls: 4 sets 6-8
Forearms: 3 sets 20-30 reps Both Ways
Incline Chest/Shoulders
Incline Dumb Press: 5 sets 5
Incline Flies: 4 sets 6-8
Dumb Military Press: 4 sets 6-8
Lateral Raises: 4 sets 6-8
Bent Over Rear Delt Ext: 4 sets 6-8
Shrugs: 4 sets 20-30
Back
Wide Grip Pull Ups: 4 sets As Many As Possible
Lat Pull Downs: 4 sets 6-8
Dead Lifts: 5 sets 5
Dumb Rows: 4 sets 6-8
Close Grip Pull Dwns: 4 sets 6-8
Wide Grip Cable Rows: 4 sets 6-8
Abs: Befor or After Every Workout
Obliques: 4 sets of 20
Ball Crunches: 4 sets of 30-40
Leg Raises: 4 sets As many as possible
Chest & Triceps:
Flat Dumbell: 5 sets 5
Flies Dumbell: 4 sets 6-8
Decline Bench: 5 sets 5
Cable CrossOvers: 4 sets 6-8
Skull Crushers: 4 sets 6-8
Close Grip: 4 sets 6-8
Dumb Extensions: 4 sets 6-8
Rope Extensions: 4 sets 6-8
Legs & Biceps
Squats: 5 sets 5
Leg Press: 5 sets 5
Leg Curls: 4 sets 6-8
Leg Ext: 4 sets 6-8
Calf Raises: 3 sets 20-30
Seats Dumb Curls: 4 sets 6-8
Preacher Curls: 4 sets 6-8
Hammer Curls: 4 sets 6-8
Reverse Curls: 4 sets 6-8
Forearms: 3 sets 20-30 reps Both Ways
Incline Chest/Shoulders
Incline Dumb Press: 5 sets 5
Incline Flies: 4 sets 6-8
Dumb Military Press: 4 sets 6-8
Lateral Raises: 4 sets 6-8
Bent Over Rear Delt Ext: 4 sets 6-8
Shrugs: 4 sets 20-30
Back
Wide Grip Pull Ups: 4 sets As Many As Possible
Lat Pull Downs: 4 sets 6-8
Dead Lifts: 5 sets 5
Dumb Rows: 4 sets 6-8
Close Grip Pull Dwns: 4 sets 6-8
Wide Grip Cable Rows: 4 sets 6-8
Abs: Befor or After Every Workout
Obliques: 4 sets of 20
Ball Crunches: 4 sets of 30-40
Leg Raises: 4 sets As many as possible