Program 1 - Weight Gain

Session 1

Muscles	Exercise	Rehearsals	Series	Rest
Quadriceps	Unilateral Squat	8	5	2'
Quadriceps	Wall Squat	30"	5	2'
Quadriceps	Complete Squat	12	5	2'
Quadriceps	Market Slots	20	2	1'30"
Triceps	Extension Behind the Head	10	5	1'
Triceps	Kickback	10	5	1'

Session 2

Muscles	Exercise	Rehearsals	Series	Rest
Dorsal	Rowing Neutral Socket	8	5	1'30"
Dorsal	Rowing Overhand Grip	8	5	1'30"
Dorsal	Rowing Grip Supination	12	5	1'30"
Dorsal	Belgian Pumps	Maximum	5	1'
Hamstrings	Sumo Squat	8	5	2'
Hamstrings	SDT Legs Stretched	12	5	2'
Abs	Oblique Crunches	40	6	30"
Abs	Double Crunches	40	6	30"

Session 3

Muscles	Exercise	Rehearsals	Series	Rest
Deltoids	Military Developes	8	5	1'30"
Deltoids	Side Elevations	20	5	1'30"
Deltoids	Bird	15	5	1'30"
Deltoids	Shrugs	30	4	1'
Calves	Standing Extensions	20	6	1'15"
Calves	Sitting Weight on the Knees	20	6	1'15"

Cardio: Bike or Run - 20 Minutes

Session 4

Muscles	Exercise	Rehearsals	Series	Rest
Pectorals	Incline Weighted Pumps	8	6	1'45"
Pectorals	Bench	10	4	1'45"
Pectorals	Lying Splits	12	6	1'45"
Biceps	Curl Sitting	12	6	1'30"
Biceps	1 Arm Concentric Curl	12	6	1'30"
Sheathing	Straight Arm Sheathing	Maximum	6	1'