Hi Everyone, I've been lifting now for 6 months. I train five days a week M-F with Sat and Sun as recovery days. Using 6-10 reps, my goal is to build muscle so I'm using a low rep range, when I hit 11-12 reps I increase weight. Monday - Legs 1. Squats - 4 sets, 6-10 reps (to failure) 2. Narrow Leg Press - 4 sets, 6-10 reps (to failure) 3. Leg Extensions - 4 sets, 6-10 reps (to failure) 4. Leg Curl- 4 sets, 6-10 reps (to failure) 5. Seated Calf Raise - 10 sets, reverse pyramid, (10 to 1 reps) 6. Standing Calf Raise 4 sets, 20 reps (to failure) Tuesday - Chest & Triceps 1. Dumbbell Bench Press, 4 sets, 6-10 reps (to failure) 2. Incline Bench Press, 4 sets, 6-10 reps (to failure) 3. Machine Fly, 4 sets, 6-10 reps (to failure) 4. Weighted Dips, 4 sets, 6-10 reps (to failure) 5. Palm-Up Triceps Push-Down, 4 sets, 6-10 reps (to failure) 6. Palm-Down Triceps Push-Down, 4 sets, 6-10 reps (to failure) 7. Skull Crushers, 2-3 sets, 6-10 reps (to failure) Wednesday - Ads, Forearms 30 minutes of assorted ab exercises Examples: Incline ab crunches 4 sets, 20 reps, bicycles, leg raises 1. Barbell Wrist curl, 4 sets 15-20 reps 2. Barbell Wrist hold (20-30 seconds) 3. Reverse Curls, 4 sets, 6-10 reps Thursday - Back 1. Hyper Extensions, 4 sets, 6-10 reps 2. Lat Pull Down, 4 sets, 6-10 reps 3. Seated Row, 4 sets, 6-10 reps 4. One-Arm Row, 4 sets, 6-10 reps 5. Barbell Shrugs, 4 sets, 15-20 reps 6. Machine Shrugs, 10 sets, reverse pyramid, (10 to 1 reps) Friday - Shoulders and Biceps 1. Machine Military Press, 4 sets, 6-10 reps 2. Front Raises, 4 sets, 6-10 reps 3. Side Raises, 4 sets, 6-10 reps 4. Preacher Curl, 4 sets, 6-10 reps 5. Hammer Curls, 4 sets, 6-10 reps 6. 21s, 4 sets, 6-10 reps Any suggestions would be great. Thanks!
