DAY 1 Monday Chest + Back
Bench Press sets 3 3 2 2 1
Dumbell Bench 8 8 6 6
Weighted Dips 8 6 6 4
Seated Rows 10 8 8 8 6
DAY 2 Wednesday Legs
Squat 3 3 2 2 1 1
Leg Curl 8 8 6 6
Leg Extension 8-4
Standing Calr Raises 15 15 15 15
DAY 3 Friday Shoulders and Triceps
Standing Military 10-4
Incline Bench 6 6 6 6
Dumbell Front Raise 8 8 8 8
Close Grip Bench Press 10 8 6 4
Lying Tricep Exentsion 8 8 6 6
DAY 4 Saturday Legs
Deadlift 8 8 8 6 6 6
Leg Curls 10 10 10 10
Smith Machine Lune 6 each leg
Standing Calf Raise 4 15 15 15 15
On tuesday and thursday I usually do ab work and some cardio for 20 minutes. This is a great program if you want strength and mass gains.
Everything you could need in a weightlifter's blog.
