DAY 1: CHEST, BICEPS, TRICEPS
- Flat Bench Press (4 sets of 10) 150lbs
- Incline Bench Press (3 sets of 10) 125lbs
- Dumbell Flyes (3 sets of 30) 15lbs
- Dumbell Pullovers (3 sets of 30) 15lbs
- Barbell Curls (5 sets of 6) 80lbs
- Concentration Curls (3 sets of 20 each side) 15lbs
- Incline Hammer Curls (3 sets of 15) 15lbslbs
- Barbell Extension (3 sets of 10) 60lbs
- Prunated Arm Extension (3 sets of 10) 15lbs
DAY 2: QUADS, CALFS, HAMSTRINGS, ABS,
- Leg Extensions (3 sets of 12) 70lbs
- Barbell Squats (3 sets of 10) 100lbs
- Dumbell Squats (3 sets of 30) 15lbs
- Barbell Calf Raise (5 sets of 10) 120lbs
- Dumbell Calf Raise (3 sets of 25) 15lbs
- Stiff Legged Deadlifts (3 sets of 10) 100lbs
- Lunges (3 sets of 10) 70lbs
- Standing leg curl (3 sets of 10) 70lbs
- Crunches (2 sets of 20)
- Reverse Crunches 2 sets of 20
DAY 3: SHOULDERS, LATS, FOREARMS, ABS
- Clean Press (3 sets of 8) 120lbs
- Barbell Shoulder Press (3 sets of 10) 80lbs
- Incline Dumbell Press (3 sets of 15) 15lbs
- Seated Side Lateral Raise (3 sets of 12) 5lbs
- Wide Grip Pull Ups (5 sets of 6) Bodyweight
- Dumbell Rows (3 sets of 25) 15lbs
- Barbell Wrist curls in (3 sets of 10) 120lbs
- Barbell Wrist curls out (3 sets of 10) 50lbs
- Hammer curls with a twist (3 sets of 10) 15lbs
DAY 4: BACK, TRAPS, ABS
- Long Bar Rows (3 sets of 10) 100lbs
- Bent Over Barbell Rows (3 sets of 10) 80lbs
- Dumbell Rows on bench (3 sets of 30) 15lbs
- Deadlifts. every other week (5 sets of 6) 155lbs
- Barbell Shrugs (5 sets of 6) 170lbs
- Dumbell Shrugs (3 sets of 30) 15lbs
- Upright Rows (3 sets of 10) 70lbs
- Crunches 2 sets of 20
- Reverse Crunches 2 sets of 20
tell me its good to gain lean mass | 
