Program 9: Weight Gain
Session 1
Muscles Exercise Rehearsals Series Rest
Quadriceps Leg Extension 30 4 45"
Quadriceps Sumo Leg Press 10 5 1'30"
Quadriceps Leg Press 10 5 1'30"
Quadriceps Static Front Lunges 12 5 1'30"
Quadriceps Dumbbell Squat 12 5 1'30"
Calves Seated Machine 20 6 1'
Session 2
Muscles Exercise Rehearsals Series Rest
Dorsal Pulling Pulley High 30 5 1'
Dorsal Rowing T-Bar 8 5 1'30"
Dorsal Vertical Draw 15 4 1'30"
Dorsal Horizontal Draw 15 4 1'30"
Abs Roman Chair Lifts 10 5 45"
Abs Bench Crunches at 45° 10 5 45"
Abs Floor Crunches 10 5 45"
Session 3
Muscles Exercise Rehearsals Series Rest
Pectorals Spread Pulleys Opposite 30 5 45"
Pectorals Incline Press 15 5 1'30"
Pectorals Bench 10 5 1'30"
Pectorals Wide Pumps Maximum 5 1'30"
Pectorals Leaning Forward Dips 12 5 1'30"
Cardio A Choice 30 minutes X X
Session 4
Muscles Exercise Rehearsals Series Rest
Deltoid Ischios Leg Curl 30 5 1'30"
Deltoid Ischios Squat Sumo Dumbbells 15 5 1'30"
Deltoid Ischios Developed Dumbbells 15 5 1'30"
Deltoid Ischios Clean and Jerk 30 5 1'30"
Deltoid Ischios Side Elevations 12 4 45"
Deltoid Ischios Bird 12 4 45"
Abs Same Exercises Session 2 X X X
Session 5
Muscles Exercise Rehearsals Series Rest
Arm Standing EZ Bar Bicep Curl 20 5 1'15"
Arm Curl Pulley 15 5 1'30"
Arm Larry Scott 10 5 1'30"
Arm High Pronation Pulley 12 6 1'30"
Arm High Supination Pulley 12 6 1'30"
Arm Dips Between Two Benches 12 5 1'15"