Weight Gain Program 6

Session 1

Muscles	Exercise	Rehearsals	Series	Rest
Quadriceps	Squat	8	5	2'
Quadriceps	Leg Press	8	5	2'
Quadriceps	Leg Extension	12	5	2'
Triceps	Bench Press Close Grip	8	5	1'30"
Triceps	Tight Push-ups	Maximum	4	1'30"
Triceps	Dips Between Two Benches	Maximum	4	1'30"

Session 2

Muscles	Exercise	Rehearsals	Series	Rest
Dorsal	Vertical Draw Wide Grip	12	5	2'
Dorsal	T-bar	10	5	2'
Dorsal	Rowing Machine	10	5	2'
Dorsal	Horizontal Draw	30	5	2'
Ischios	Leg Curl	12	6	1'
Abs	Hanging Leg Raises	Maximum	10 minutes

Session 3

Muscles	Exercise	Rehearsals	Series	Rest
Deltoids	Clean and Jerk	12	6	1'30"
Deltoids	Chin Draw	8	5	1'30"
Deltoids	Side Elevations	10	4	1'
Deltoids	Shrugs	15	4	1'
Deltoids	Bird	20	4	45"
Calves	Machine of Your Choice	6	6	45"

Session 4

Muscles	Exercise	Rehearsals	Series	Rest
Pectorals	Incline Dumbbell Press	10	5	2'
Pectorals	Dumbbell Bench Press	10	5	2'
Pectorals	Dumbbell Bench Split	15	5	1'15"
Pectorals	Leaning Forward Dips	15	5	1'15"
Pectorals	Wide Pumps	Maximum	5	1'15"
Biceps	Curls Dumbbells Hammer Grip	10	5	2'
Biceps	Standing Barbell Curl	10	10	2'
Biceps	Curl on Desk Larry Scott	20	5	1'15"
Sheathing	Straight Arm Sheathing	Maximum	6	1'