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Monday/Thursday

Chest

1. Bench Press

2. Dumbbell Incline Press

transition

1. Dumbbell Pullover

Back

1. Bent Rowing - strict!

2. Lat Pulldown

Low Back

1. Hyperextensions

Tuesday/Friday

Shoulders

1. Press Behind Neck

2. Dumbbell Lateral Raise

Bicep

1. Barbell Curl

2. Dumbbell Incline Curl

Tricep

1. Close-grip 2/3 Bench Press

2. Non-lock Pressdown

Forearm

Reverse Curl

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Wednesday/Saturday

Thighs

1. Front Squat

2. Hack Squat

Leg Bicep

1. Leg Curl

Calf

1. Donkey Calf Raise

2. Standing Calf Raise

Low Back

1. Hyperextension

To simplify this routine to add more muscle mass, here is a personal checklist:

How does your energy level relate to --

determination

concentration

isolation

weight. I mean heavy weight!

protein intake

supplementation

regularity

enthusiasm

training tempo?

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