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Increase Muscle Mass
For those of you that have tried and failed in the past you know that packing on muscle and size is not as easy as it sounds. As well as working hard and lifting heavy you also need to give your body the nutrition it needs to grow. If you want to step on the scales a few months from now with bigger, stronger and more aesthetically pleasing then this is the programme for you. Get Lean Training Plan Monday Exercise Rep Range Set 1 Set 2 Set 3 Dead Lifts 5-8 T-Bar Row 5-8 Wide Grip Pull Ups 5-8 Uright Rows 5-8 Standing Calf Raises 10-12 Seated Calf Raises 10-12 Dumb Bell Wrist Curls 10-12
Wednesday
|
Exercise |
Rep Range |
Set 1 |
Set 2 |
Set 3 |
|
Incline Barbell |
5-8 |
|
|
|
|
Flat Barbell |
5-8 |
|
|
|
| Wide Grip Dips |
5-8 |
|
|
|
| Seated Dumb Bell Press |
5-8 |
|
|
|
| Standing Dumb Bell Laterals |
10-12 |
|
|
|
| Weighted Decline Sit Ups |
10-12 |
|
|
|
| Hanging Leg Raises |
10-12 |
|
|
|
Friday
|
Exercise |
Rep Range |
Set 1 |
Set 2 |
Set 3 |
|
Barbell Squats |
5-8 |
|
|
|
| Seated Leg Press |
5-8 |
|
|
|
|
Leg Curls |
5-8 |
|
|
|
| Barbell Curls |
5-8 |
|
|
|
| Overhead Dumb Bell Extensions |
5-8 |
|
|
|
| Alternate Dumb Bell Curls |
10-12 |
|
|
|
| Cable Pushdowns |
10-12 |
|
|
|
