FREE WEIGHT GAIN WORKOUT

WE ARE TRAVELING TO 4 STATES THIS OFF SEASON FOR QB/WR CAMPS! We are coming to Dallas TX, Nashville TN, SALT LAKE CITY UTAH & Los Angeles CA! If you guys are local to those 4 cities we would love to have you out! Spots are limited to only 10-12 per position group! 8-Hours of training total with myself and my staff! Sign up below ⬇️⬇️

https://www.firstdowntraining.com/book-online

Chest Warm Up (warm up is designed to get a sweat going: all movements performed back to back) 30 seconds jumping jacks 20 arm circles forward 20 arm circles backwards 20 pushups 20 sit ups 10 jump squats 10 lunges 30 seconds of sit ups 30 seconds bicycle kicks Warm Up Set Bench press 3 sets of a weight you can do 10 times Working Set Chest 5 sets of 5 reps Barbell Bench (Heavy but not failing: emphasize the contraction of the muscle and the movement) (1 minute rest in between sets) Chest Supersets 3 sets of 6-12 reps Incline Dumbbell Bench Superset with 3 sets of 8-12 reps Flat bench Dumbbell Fly (1 minute 30 seconds rest in between sets)

  • Note: Your first set you should be performing 6-8 reps with a heavier weight; 2nd set 8-10 reps with a medium weight; and 3rd set 11-12 reps with a lighter weight

Arms Warm up 3 sets of just using the bar… curls and skull crushers Arms Superset #1) 2 sets of 6-12 reps 1 arm Preacher Dumbbell Curl Superset with 2 sets of 6-12 reps Bar or Dumbbell Skull Crushers( if you cannot perform this with the bar, use dumbbells) (1 minute 30 seconds rest in between sets)

  • Note: same sequence as the superset above, (1st set: 6-8 reps with a heavier weight and 2nd set: 10-12 reps with a lighter weight)

#2) 4 sets of 12-15 reps Incline Dumbbell Curl Superset with 4 sets of 12-15 reps Lap barbell Curl (if you can’t do barbell use dumbbells) Superset with 4 sets of 12-15 reps Rope Tricep Extension (circuit style superset: 30 seconds rest in between sets)




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