There will be a series of exercises put together to increase muscle growth and strength in specific muscle groups. This is NOT CrossFit and may conflict with current cycles the gym is following. The program may look very similar to “old school body building” because it is. This is for anyone looking to develop more muscle definition and is to be done on your own time, preferably after class but may be substituted at your own discretion.

Side notes: This is done weekly, chest once a week and bis & tris once a week (not on the same day). You will complete this same sequence for 6 weeks before movements change (incrementally increasing weight each week).

 

Chest day:

* = Superset
DB = Dumbbells
BB = Barbell
Rest 60-90 sec between sets

4 sets: 8-10 reps (no less than 8 no more than 10)
Flat DB presses* Flat DB flyes

4 sets: 8-10 reps (no less than 8 no more than 10)
Inc DB press * Inc DB flyes

4 sets: 8-10 reps (no less than 8 no more than 10)
Dec DB press * Dec DB flyes

4 sets: 15
Flat bench flyes

4 sets: 15
Inc bench flyes

4 sets: 15
Dec bench flyes

 

Bi and Tri day:

* = Superset
DB = Dumbbells
BB = Barbell
Rest 60-90 sec between sets

4 sets: 10/10 (10 ea.)
BB curl * BB curl (narrow)

4 sets: 10/12 (no less than 10 no more than 12)
DB preacher curl * DB concentration curl

4 sets: 12/12 (12 ea.)
Band curls * 1 arm OH DB Tri extension

4 sets: 10/10 (10 ea.)
Close grip bench * BB wide try ext

4 sets: 12/10 ( 12 BB rev grip ext/ 10 dips)
BB rev grip ext * Weighted dips