Weight Gain Program 8

Session 1

Muscles	Exercise	Rehearsals	Series	Rest
Pectorals	Bench	8	5	2'
Pectorals	Pulley Opposite	20	5	1'30"
Deltoids	Developed Arnold	12	5	1'30"
Dorsal	Wide Grip Pull-ups	Maximum	5	1'30"
Dorsal	Rowing Board	12	5	2'
Triceps	Dips	15	5	1'30"
Biceps	Standing Barbell Curl	12	5	1'30"

Session 2

Muscles	Exercise	Rehearsals	Series	Rest
Quadriceps	Hack Squat	12	4	1'30"
Ischios	Sumo Squat	12	4	1'30"
Quadriceps	Leg Press	15	4	1'30"
Ischios	Leg Curl	12	4	1'30"
Calves	Standing Calves Frame Guide	30	10	30"

Session 3

Muscles	Exercise	Rehearsals	Series	Rest
Deltoids	Side Elevations	12	6	1'15"
Deltoids	Bird Dumbbells	15	6	1'15"
Dorsal	Rowing Dumbbells	12	4	1'15"
Dorsal	Fixed Bar Pull-ups	Maximum	4	1'30"
Pectorals	Inclined Press	8	4	2'
Pectorals	Leaning Forward Dips	15	4	1'15"
Biceps	Seated Dumbbell Curls	12	6	1'30"
Triceps	Dumbbell Extension	12	6	1'30"

Session 4

Muscles	Exercise	Rehearsals	Series	Rest
Ischios	Sumo Press	12	5	1'30"
Quadriceps	Squat	12	5	1'30"
Ischios	Leg Curl	30	4	1'
Quadriceps	Leg Press	30	4	1'
Calves	Machine of Your Choice	10	10	1'

Session 5

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

Session 6

Muscles	Exercise	Rehearsals	Series	Rest
Cardio	Cardio of Your Choice	30 minutes	X	X
Abs	Floor Crunches	30	4	45"
Sheathing	Trap Sheathing	Maximum	4	45"
Abs	Superman Crunching	Maximum	4	45"
Abs	Rotating Crunch	30	4	45"