Maximum Gain 5 Day

MONDAY

EXERCISE

SET #

REP #

Chest

bench press	3 x	8-10
flies	2 x	8-10
cable crossover	2 x	8-10
incline barbell	3 x	8-10
dumbbell flies	2 x	8-10
decline press	2 x	8-10

TUESDAY

EXERCISE

SET #

REP #

Back

front pulldowns	3 x	8-10
pullovers	3 x	8-10
stiff pulldowns	1 x	8-10
back pulldowns	3 x	8-10
low pulley row	2 x	8-10
t-bar row	2 x	8-10

WEDNESDAY

EXERCISE

SET #

REP #

Quads

squats	3 x	8-10
lunges	3 x	8-10
leg extensions	3 x	8-10

Hamstrings

stiff-legged deadlifts	3 x	8-10
leg curls	3 x	8-10

THURSDAY

EXERCISE

SET #

REP #

Delts

behind-neck	military	3 x	8-10
lateral raise	3 x	8-10
upright row	3 x	8-10
shrugs	3 x	8-10

FRIDAY

EXERCISE

SET #

REP #

Triceps

weighted dips	3 x	8-10
tricep extensions	2 x	8-10
cable extensions	2 x	8-10

Biceps

barbell curls	3 x	8-10
dumbbell curls	2 x	8-10
preacher curls	2 x	8-10

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