Program 4: Weight Gain
Session 1
Muscles Exercise Rehearsals Series Rest
Quadriceps Thigh Press 8 6 1'45"
Quadriceps Lunges Wide Steps 10 6 1'15"
Quadriceps Leg Extension 10 6 1'15"
Quadriceps Sumo Squat 30 5 1'
Biceps Curl Pulley 8 5 1'
Biceps Curl Lectern Larry Scott 12 5 1'30"
Triceps Bar on the Forehead 8 5 1'30"
Triceps Rope Neck Extension 10 5 1'
Session 2
Muscles Exercise Rehearsals Series Rest
Dorsal Vertical Draw Wide Grip 12 5 1'30"
Dorsal Vertical Draw Tight Grip 10 5 1'30"
Dorsal Straight Arm Draw 10 5 1'30"
Deltoids Standing Bar Developments 10 6 1'30"
Deltoids Lateral Rates Low Pulley 10 6 1'30"
Deltoids Bird Pulley Opposite 10 6 1'30"
Abs 45° Bust Raises 40 5 45"
Abs Extended Arm Sheathing Maximum 5 45"
Abs Double Crunch 40 5 45"
Cardio: Exercise of Your Choice for 20 minutes
Session 3
Muscles Exercise Rehearsals Series Rest
Pectorals Incline Bar Press 12 5 1'30"
Pectorals Bench 10 5 1'30"
Pectorals Lying Splits 10 5 1'30"
Ischios Straight Leg Deadlift 10 4 1'30"
Ischios Sumo Press 10 4 1'30"
Ischios Lumbar Bench Raises 10 4 1'30"
Calves Guide Frame 10 5 1'
Calves Machine of Your Choice 10 5 30"