Program 7 - Weight Gain

Session 1

Muscles	Exercise	Rehearsals	Series	Rest
Pectorals	Bench	10	10	2'
Pectorals	Inclined Press	20 15 12 8 12 5 20	7	2'
Pectorals	Pullover	15	5	1'30"
Pectorals	Leaning Forward Dips	Maximum	5	1'30"
Pectorals	Wide Pumps	100	1	X
Biceps	Curl Hammer	12	5	1'30"
Biceps	Concentrated Curl	12	5	1'30"
Biceps	Standing Barbell Curl	12	5	1'30"

Session 2

Muscles	Exercise	Rehearsals	Series	Rest
Thighs	Complete Squat	12	5	2'
Thighs	Wall Squat	30"	5	1'
Thighs	Walking Lunges	12	5	2'
Thighs	Sumo Squat	20	5	1'
Thighs	Straight-Legged Deadlift	100	1	X
Calves	Stand on Walk	30	6	1'

Session 3

Muscles	Exercise	Rehearsals	Series	Rest
Dorsal	Neutral Rowing Board	12	6	1'30"
Dorsal	Superman Sheathing	Maximum	5	1'
Dorsal	Unilateral Rowing	20	5	1'30"
Dorsal	Rowing Pronation Board	12	5	2'
Triceps	Bench Press Close Grip	30	3	45"
Triceps	Dips	15	5	2'
Triceps	Dumbells After the Point	12	5	1'30"

Session 4

Muscles	Exercise	Rehearsals	Series	Rest
Deltoids	Developed Arnold	10	10	2'
Deltoids	Frontal Elevations	12	5	1'
Deltoids	Side Elevations	12	5	1'
Deltoids	Chin Draw	12	5	1'30"
Deltoids	Shrugs	30	5	1'
Deltoids	Bird Dumbbells	15	5	1'
Abs	Crunches	30	5	1'
Abs	Crunches with Rotation	20	5	30"
Abs	Straight Leg Raises	Maximum	5	1'
Sheathing	Straight Arm Sheathing	Maximum	6	1'

Session 5

Muscles	Exercise	Rehearsals	Series	Rest
PDC	Belgian Pumps	Maximum	6	2'
PDC	Wide Pumps	Maximum	6	2'
PDC	Dips	Maximum	6	2'
PDC	Squat Bodyweight	100	2	X

Session 6

Muscles	Exercise	Rehearsals	Series	Rest
Cardio	Floor Crunches	30	X	X
Cardio	Straight Arm Sheathing	30 seconds	10	2'
Cardio	Standing Knee Raises	30 seconds	10	2'
Cardio	Superman Cladding	30 seconds	10	2'