- (Do 5 close grip chin ups in between each exercise) this will give you 80 for this portion
- 4 sets of 10 Alternating Incline Dumbbell Curls
- 4 sets of 10 Overhead Cable Curls
- 4 sets of 10 Wide Grip Barbell Curls
- 4 sets of 10 Preacher Curls
Back
- (Do 5 wide grip pull ups and 10 dead lifts of a moderate weight def not your max after each exercise)
- 4 sets of 12 V Bar Lat Pull Downs
- 4 sets of 12 Bent Over Barbell Row
- 4 sets of 12 One Arm Dumbell Row
- 4 sets of 12 Seated Cable Rows
Core 15 minutes with as little rest as possible
- Cable Crunches for a minute
- Plank for a minute
- Flutter Kicks for a minute
- Supermans for 30 seconds
This workout is intended to try and gain mass so make sure your eating alot and getting the necessary protein after your workouts about 25 grams.
Post your thoughts or email me if you have any questions on other types of workouts at jhartfitness@gmail.com
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