EXERCISES FOR GAINNING

MONDAY CHEST DAY

  1. FLAT BENCH PRESS
  2. CABLE CROSS OVER
  3. PRESS UPS
  4. INCLINED DUMBLE PRESS
  5. DUMBELL PULLOVER
  6. DECLINE BENCH PRESS
  7. YOU MUST DO STRECHING AFTER AND BEFORE EXERCISE

TUESDAY BACK DAY

  1. Kettlebell Swings
  2. Barbell Deadlift
  3. Barbell Bent-Over Row
  4. PULL UPS
  5. DUMBBELL SINGLE ARM ROW
  6. STREACH BODY AFTER AND BEFORE WORKOUT

WEDNESDAY SHOULDER DAY

  • SEATED BENT OVER LATERAL RAISE
  • DUMBBELL LATERAL RAISE
  • DUMBBELL ONE ARM SHOULDER PRESS
  • CABLE FRONT RAISE
  • ARNOLD PRESS