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THREE - MONTH FREE - WEIGHT PROGRAM FOR HARDGAINERS

THE FIRST MONTH

WORKOUT A
BODYPART    EXERCISE SETS  REPS
Calves Standing calf raises 4 12,12,12,12
Thighs Barbell squats 4 12,10,10,8
Hamstrings Stiff-legged deadlifts 4 12,10,10,8
Chest Barbell bench presses 4 12,10,10,8
Back Wide grip pull-ups 4 12,10,10,8
Bent-over barbell rows 4 12,10,10,8
Traps Dumbbell shrugs 3 12,10,10
Delts Barbell presses behind the neck 4 12,10,10,8
Triceps Lying barbell extensions 4 12,10,10,8
Biceps Barbell curls 4 12,10,10,8

THE SECOND MONTH

WORKOUT B
BODYPART    EXERCISE SETS  REPS
Calves Donkey calf raises 4 12,12,12,12
Thighs Barbell squats 4 12,8,8,6
Hamstrings Stiff-legged deadlifts 4 12,8,8,8
Chest Incline barbell bench presses       4 12,8,8,6
Back Chins 4 12,8,8,6
T-bar rows 4 12,8,8,6
Traps Dumbbell shrugs 3 12,8,8
Delts Seated military presses 4 12,8,8,6
Triceps Seated barbell extensions 4 12,8,8,6
Biceps Barbell preacher curls 4 12,8,8,6

THE THIRD MONTH

WORKOUT C
BODYPART    EXERCISE SETS  REPS
Calves Standing calf raises 4 12,12,12,12
Thighs Barbell squats 4 12,8,8,4-6
Hamstrings Lying leg curl 4 12,8,8,4-6
Chest Barbell bench presses 4 12,8,8,4-6
Back Wide grip pull-ups 4 12,8,8,4-6
Deadlifts 4 12,8,8,4-6
Traps Barbell shrugs 3 12,8,6
Delts Barbell presses behind the neck 4 12,8,8,4-6
Triceps Close-grip bench presses 4 12,8,8,4-6
Biceps Alternate dumbbell curls 4 12,8,8,4-6

TRAINING NOTES

Before the workout, begin with a 10 minute warm-up. Complete this program three times a week on nonconsecutive days. Use a full range of motion for every rep of every set. The first set of each exercise is a warm-up, use a poundage that can easily be handled for 12 reps. Perform each set using a poundage, which with you can reach the targeted rep range. Rest at least one minute, but no more than three, between each set. Stretch between sets.




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