Programming for hard gainers
If you have a hard time putting on SOLID muscle mass, this program is for you. The higher volume is set to elicit changes in muscle fiber resiliency and strength.
FeaturesA1
Back Squat
5 x 5
A2
Incline DB Bench Press
5 x 8
A3
DB Upright Rows
5 x 20
B1
Lat Pulldown
4 x 15
B2
Seated Incline DB Curls
4 x 20
C1
DB Tricep Extension
4 x 6
C2
Straight Leg Sit Ups
4 x 20
A1
Seated Cable Row
5 x 20
A2
Double Bench Dips
5 x 20
B1
Banded/Cable Seated Flies
4 x 12
B2
Leg Extension
4 x 20
C1
Seated DB Press
4 x 12
C2
Alternating DB Hammer Curl
4 x 5
C3
Hanging Knee Raise
4 x 20
A
Incline DB Bench Press
5 x 5
B1
Seated Incline DB Curls
4 x 20
B2
Straight Arm Pulldown
4 x 20
B3
Leg Press
4 x 20
C1
Seated Lateral Raises
4 x 12
C2
EZ Bar Lying Tricep Extension
4 x 15
C3
Leg Press
4 x 20