The main goal

The main goal of all these programs and exercises is to gain muscular size as quick as possible with out using any steroids or supliments and belive me the results are quick and there great find out for your self.

Monday, 28 March 2011

Week 14-22

Its been a little while since i posted my routine so here it is... 

Chest Press 6 reps 4 sets half free weight other half machine.
Pec fly 6 reps 4 sets all on machine ie DAP.

Shoulder press 6 reps 4 sets half free weight the other half machine.
Lat raises 7 reps 4 sets all free weight.

Wide grip pull ups 5 reps 2 sets
Front pull ups 5 reps 3 sets
Side pull ups 5 reps 2 sets

Calf raises on machine 10 reps 3 sets.
Sqauts free weight 10 reps 3 sets.
Raised Lunges 6 reps 3 sets (each leg)

Tricep dips on machine 8 reps 4 sets
Bicep curl on machine 8 reps 4 sets
Hammer curl free weight 6 reps 4 sets
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