My routine training..

[AloneKing]

Hello guys this is my routing training(for gain weight and muscle)

1.Day

Chest
Bench press 3.8-6(4.12 pumping)
bench fly 3.10
incline dumbell press 3.8
incline fly 3.10
cable cross 3.12(for pumping)
Biceps
dumbell concentration curl 3.8
scott curl 3.10
brachialis curl 3.10

2.Day Back
Lat pull down neck 3.8
Lat pull down chest 3.8
Close grip pulldown 3.12
seated bell rowing 3.8
barbell rowing 3.8-6(4.12 pumping)

Shoulder

Shoulder press 3.8
Lateral 3.10
front shoulder press(front shoulder) 3.8
dumbell front raises 3.10
3.Dayof

4.Day Leg
Squat 3.8(4.12 pumping)
Leg extension 3.12
Leg press 3.8(4.12 pumping)
Leg curl 3.12
Triceps
Lying triceps 3.8
Pushdown 3.10
Franchise triceps 3.8


5.Day Biceps+Triceps
Biceps
dumbell concentration curl 3.8
scott curl 3.10
brachialis curl 3.10
Triceps
One arm triceps extension 3.8
Pushdown 3.10(4.12 pumping)
Franchise triceps 3.8