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I want mass and to gain weght
Day 1
Back and Biceps: Dead lifts, pull downs, Bent over rows. Preacher curls, hammer curls, reverse curls [some sqauts for the hell of it]

Day 2
Chest and Triceps: Decline, incline, and flat bench, Cable cross overs. cable push downs. dips and skull crushers. [Some shrugs for the hell of it]

Day 3
Legs and Biceps: Squats, calve raises, leg extentions, seated hamstring curls.
Preacher curls, hammer curls, reverse curls [Some deadlifts for the hell of it]

Day 4
Shoulders and triceps: Military press, front and side arm raises, shrugs. cable push downs, dips and skull crushers


After day 4 I start over at day 1 . I take 1 day off a week.
i gain around 3-5 pounds a month. suggestions welcome.