Program 2: Weight Gain
Session 1
Muscles Exercise Rehearsals Series Rest
Quadriceps Front Squat 12 5 2'
Quadriceps Leg Extension 30 5 45"
Triceps High Supination Pulley 8 5 1'15"
Triceps High Rope Pulley 8 5 1'
Triceps Pulley Neck Rope 12 5 1'
Session 2
Muscles Exercise Rehearsals Series Rest
Dorsal Rowing Bar Wide Grip 6 6 2'
Dorsal Horizontal Draw 10 6 2'
Dorsal Vertical Draw 10 6 2'
Dorsal Pull-ups Tight Grip 20 4 1'
Hamstrings Straight-Legged Deadlift 8 6 2'
Hamstrings Squat Sumo Dumbbells 12 6 2'
Abs Crunches 50 6 30"
Abs Roman Chair Leg Raises 50 6 30"
Session 3
Muscles Exercise Rehearsals Series Rest
Deltoids Shrugs 30 4 1'
Deltoids Chin Draw 12 6 1'30"
Deltoids Lateral Elevations 15 6 2'
Deltoids Seated Military Presses 12 6 2'
Calves Seated Calves 10 10 30"
Cardio: Bike or Run for 20 minutes
Session 4
Muscles Exercise Rehearsals Series Rest
Pectorals Incline Dumbbell Press 8 6 1'45"
Pectorals Incline Dumbbell Splits 10 6 1'45"
Pectorals Bench 20 6 1'45"
Biceps Curl Seated Dumbbells 10 6 1'15"
Biceps Seated Hammer Curl 10 6 1'15"
Biceps Curl Bar Larry Scott 10 6 1'15"
Sheathing Straight Arm Sheathing Maximum 6 1'