Pre- Intermediate Workout

Day One:
Primary Focus: Legs/ Chest
*
Squat 5 reps till failure
Seated Calf 5 sets x 15-20 reps
Chest Press 5 reps till failure
Seated machine Dips 5 sets x 12-15 reps
Lats Pull-downs 5 sets x 12-15 reps
Shoulder Press 5 sets x 12-15 reps
Alternate DB Curl 5 sets x 12-15 reps
Dumbbell Extensions 5 sets x 12-15 reps


Day Two:
Primary Focus: Back/ Shoulder
**
Incline Press 5 sets x 15-20 reps
Shoulder Press 5 reps till failure
Side Laterals 5 sets x 12-15 reps
Pull-downs 5 reps till failure
Squats 5 sets x 12-15 reps
Seated Calf 5 sets x 15-20 reps
Alternate DB Curl 5 sets x 12-15 reps
Dumbbell Extensions 5 sets x 12-15 reps

Total Body Mass Gaining Routine # 4

Congratulation to you once again Roger…

This time for achieving a solid 68 kg...

Be prepare mentally, this routine will bring you to...

71 or even 72kg!!!

Full Body Workout Routine #3

Congratulation!!! Roger...
Gaining 6 Kg is indeed a great achievement!
This routine will end by mid of next month on

15 Apr 2008.