Quote:
Originally Posted by -S-K-  Decline Bench/DB Bench
Incline Bench/DB Bench
Weighted Dips
Sit-ups
Day 2 - Back
Upper Back - Pull ups (wide grip)
Close-Grip Pulldowns
Back - Deadlift
Bent Over Barbell Row
Day 3- Arms
Biceps - E-Z-Bar Curl
Preacher Curls
Triceps - Skull Crushers
Tricep Dips (weighted)
Tricep Pushdown
Day 4 - Legs
Squats
Stiff Legged Deadlift
Leg Curl
Day 5 - Shoulder/Traps/Calves/Abs
Military Press
Upright Row
Shrugs
Standing Calve Raise
Seated calf raises
Sit-ups
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Gaining weight.....keep it simple.Lift heavy and smart.
Compound exercises(the hard ones),do 5 sets,more direct hitting exercises do 3 sets.
If the above doesn't feel like enough,you simply aint training hard enough.