BARS AND DUMBBELLS Program 4 - Weight Gain

Session 1

Muscles	Exercise	Rehearsals	Series	Rest
Pectorals	Bench	12	6	2'30"
Pectorals	Inclined Dumbbell Press	12	6	2'30"
Pectorals	Wide Pumps	Maximum	4	1'15"
Pectorals	Declined Pumps	Maximum	4	1'15"
Abs	Rotational Crunches	30	4	45"
Abs	Ground Crunches	30	4	45"

Session 2

Muscles	Exercise	Rehearsals	Series	Rest
Deltoids	Developed Arnold	12	6	2'30"
Deltoids	Shrugs	20	6	2'30"
Deltoids	Side Elevations	30 20 15 12 10 8	6	45"
Biceps	Hammer Dumbbell Curls	15	5	1'30"
Biceps	Curl Concentrate 1 Arm	12	5	1'30"
Biceps	Dumbbell Curls	12	5	1'30"
Biceps	Curl Standing Bar	15	5	1'30"
Triceps	Dips Between Two Benches	Maximum	5	1'30"
Triceps	Extension Behind the Neck	15	5	1'

Session 3

Muscles	Exercise	Rehearsals	Series	Rest
Quadriceps	Front Squat	15	6	2'
Quadriceps	Market Slots	10	6	2'
Quadriceps	Side Slots	30	3	45"
Ischios Legs	Sumo Squat	10	10	2'
Calves	Calves Standing on Step	30	6	45"

Session 4

Muscles	Exercise	Rehearsals	Series	Rest
Dorsal	Reverse Push-ups	20	6	1'30"
Dorsal	Rowing Unilateral Dumbbell	30 20 15 12 10 8	6	1'30"
Dorsal	Rowing Bar Supination Grip	12	4	1'30"
Deltoids Post	Standing Bird	15	6	1'15"
Sheathing	Sheathing on the Elbows	Maximum	6	30"