Weight Gain Program 7

Session 1

Muscles	Exercise	Rehearsals	Series	Rest
Pectorals	Bench	10	10	2'
Pectorals	Inclined Press	20 15 12 18 12 5 20	7	2'
Pectorals	Pullover	15	5	1'30"
Pectorals	Leaning Forward Dips	Maximum	5	1'30"
Pectorals	Wide Pumps	100	1
Biceps	Biceps Pull-ups	12	5	1'30"
Biceps	Concentrated Curl	12	5	1'30"
Biceps	Curl Standing Bar	12	5	1'30"

Session 2

Muscles	Exercise	Rehearsals	Series	Rest
Thighs	Squat	12	5	2'
Thighs	Leg Extension	20	5	1'
Thighs	Walking Lunges	12	5	2'
Thighs	Leg Curl	20	5	1'
Thighs	Leg Press	100	1
Calves	Machine of Your Choice	30	6	1'
Cardio	Machine of Your Choice	30' Fractionated	X	X

Session 3

Muscles	Exercise	Rehearsals	Series	Rest
Dorsal	Wide Grip Pull-ups	12	6	1'30"
Dorsal	Horizontal Draw	12	5	1'30"
Dorsal	Rowing Bar	20	5	1'
Dorsal	Deadlift	12	5	2'
Dorsal	Superman hold	Maximum	6	45"
Triceps	Bench Press Close Grip	30	3	45"
Triceps	Dips	15	5	2'
Triceps	Bar on the Forehead	12	5	1'30"

Session 4

Muscles	Exercise	Rehearsals	Series	Rest
Deltoids	Clean and Jerk	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	Pulley Crunches	30	5	1'
Abs	Crunches with Rotation	20	5	30"
Abs	Roman Chair Leg Raises	Maximum	5	1'
Sheathing	Trap Sheathing	Maximum	6	1'

Session 5

Muscles	Exercise	Rehearsals	Series	Rest
Full PDC Reminder	Wide Grip Pull-ups	Maximum	6	2'
Full PDC Reminder	Wide Pumps	Maximum	6	2'
Full PDC Reminder	Dips	Maximum	6	2'
Full PDC Reminder	Squat Bodyweight	100	2

Session 6

Muscles	Exercise	Rehearsals	Series	Rest
High Current Circuit	Cardio of Your Choice	15 minutes	X	X
High Current Circuit	Floor Crunches	30	30 seconds
High Current Circuit	Trap Sheathing	30	30 seconds
High Current Circuit	Standing Knee Raises	10	2'
High Current Circuit	Superman Crunching	30	30 seconds