Program 2 - Weight Gain

Session 1

Muscles	Exercise	Repetitions	Series	Rest
Quadriceps	Complete Squat	12	5	2'
Quadriceps	Half Squat	30	5	45"
Triceps	Kickback	12	5	1'15"
Triceps	Dips Chair	12	5	1'
Triceps	Tight Grip Pumps	12	5	1'

Session 2

Muscles	Exercise	Repetitions	Series	Rest
Dorsal	Rowing Board	6	6	2'
Dorsal	Unilateral Rowing	10	6	2'
Dorsal	Superman Sheathing	30"	6	2'
Dorsal	Belgian Pumps	20	4	1'
Hamstrings	Straight-Legged Deadlift	8	6	2'
Hamstrings	Sumo Squat	12	6	2'
Abs	Crunches	50	6	30"
Abs	Straight Leg Raises	50	6	30"

Session 3

Muscles	Exercise	Repetitions	Series	Rest
Deltoids	Shrugs	30	6	1'30"
Deltoids	Chin Draw	12	6	1'30"
Deltoids	Bird	15	5	1'
Deltoids	Seated Military Presses	12	6	2'
Calves	Seated Calves	10	10	30"

Cardio: Bike or Run - 20 Minutes

Session 4

Muscles	Exercise	Repetitions	Series	Rest
Pectorals	Weighted Incline Pumps	8	6	1'45"
Pectorals	Large Weighted Pumps	10	6	1'45"
Pectorals	Bench	20	6	1'45"
Biceps	Curl Sitting	10	5	2'
Biceps	Hammer Curl	10	6	1'15"
Biceps	Concentrated Curl	10	6	1'30"
Sheathing	Straight Arm Sheathing	Maximum	6	1'