FREE Weight Gain Workout

SPLIT 1

Barbell Bench Press 5x5

80% of your max

Superset with 

DB Chest Flies 5x8 Reps

2 minutes rest in between sets

SPLIT 2

Barbell Row 5x5 Reps

Superset with

Pull Ups 5xAMRAP (no more than 8 reps)

2 minutes rest in between sets

SPLIT 3 FINISHER

DB Curls 3x20 each side 

Superset with 

Tricep Overhead DB Extensions 3x20 each side

30 seconds rest in between sets 

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