WORKOUT PLAN
Monday, Tuesday, Thursday Friday
(Monday) CHEST and Biceps
Barbell Incline Benchpress 3 sets of 8-10 reps
Incline Dumbell Benchpress 2 sets of 10-12 reps
Dips 2 sets of 10-12 reps
Cable flies 2 sets 10-12 reps
Dumbell curls 3 sets of 8-10 reps
Barbell curls 2 sets of 8-10 reps each arm
Hammer curls 2 sets of 8-10 reps each arm
(Tuesday) Legs, ABS
Barbell Squats 3 sets of 8-10 reps
Legpress 2 sets of 10-12 reps
Leg curls 2 sets of 12-15 reps
Seated calf raises 2 sets of 15-20 reps
Hanging Leg raises 2 sets of 12-15 reps
Seated crunch machine 2 sets of 12-15 reps
(Thursday) Delts , Triceps
Dumbell shoulder press 2 sets of 8-10 reps
Dumbell side laterial raises 2 sets of 8-10 reps
Dumbell front raises 2 sets 8-10 reps
Close grip Barbell Benchpress 2 sets of 8-10 reps
Dumbell overhead extensions 2 sets of 10-12 reps
Tricep cable pulldowns 2 sets 10-12 reps
(Friday) Back, Abs
Deadlifts 3 sets of 8-10 reps
Chin ups 3 sets of 8-10 reps
Dumbell rows 2 sets of 8-10 reps each side
Close grip Lat pulldowns 2 sets of 8-10 reps
Weighted crunches 2 sets of 15 reps
Reverse weighted crunches 2 sets 15 reps
Hey Girth hammer. When I was jelqing I would jelq for 20-30 minutes. I never really did jelqing for up to an hour. Maybe I should start doing that to see if it could be the missing component for me gaining midgirth.