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SurfinDaily
New member
This is what i have done for like the last 3 months and i have seen alot of gains, 17 lbs to be exact.
Monday-CHest and Triceps
Flat DB flyes-4 sets
Incline Bench-3 sets
(gonna start doing dips too)
Single Dumbell french press-3 sets
Tricep Pull down-1 set
Tricep Push Down-2 sets
Tuesday-Back and Biceps
Standing dumbell curl(one arm)-3 sets
Preacher Curl (dumbell one arm)-1 set
Seated Row-3 sets
Lat pull down (behindback)-3 sets
Friday-Shoulders and legs
Standing Calve Raises-3sets
squats-2 sets
leg extentions-2 sets
leg curls-2sets
lateral raise-3 sets
shrugs-3 sets
I eat my weight in protein, and consume about 550 more calories a day than i need (1-3 lbs a week gain) Also do some forearm exercises too, sit on a dumbell bench with a straight curlin bar with weight on it, and with your arms on your legs and hands stickin out past your knees, allow the bar to pull your hands down backwards, use your forearm to curl it up, you can use alot more weight than you think, i am 170 and have only been liftin for 3 months, and i can do like 70-80 lbs for 3 sets....
Monday-CHest and Triceps
Flat DB flyes-4 sets
Incline Bench-3 sets
(gonna start doing dips too)
Single Dumbell french press-3 sets
Tricep Pull down-1 set
Tricep Push Down-2 sets
Tuesday-Back and Biceps
Standing dumbell curl(one arm)-3 sets
Preacher Curl (dumbell one arm)-1 set
Seated Row-3 sets
Lat pull down (behindback)-3 sets
Friday-Shoulders and legs
Standing Calve Raises-3sets
squats-2 sets
leg extentions-2 sets
leg curls-2sets
lateral raise-3 sets
shrugs-3 sets
I eat my weight in protein, and consume about 550 more calories a day than i need (1-3 lbs a week gain) Also do some forearm exercises too, sit on a dumbell bench with a straight curlin bar with weight on it, and with your arms on your legs and hands stickin out past your knees, allow the bar to pull your hands down backwards, use your forearm to curl it up, you can use alot more weight than you think, i am 170 and have only been liftin for 3 months, and i can do like 70-80 lbs for 3 sets....
