Full Body Workout

[Mini Monster]

can a full body workout produce good gains 3 times a week .This is alittle longbut here it is.[of course with proper warm ups and good diet and rest and to total failure on one real work set]Chest:flat bench presses Shoulders: behind the neck presses Back:lat pulldowns{these are done leaning back so the bar hits just below the chest} Bi's: barbell curls {with elbows back} Triceps: close grip bench Squats: nedd i say anything on this Calfs: standing or sitting raises plus Abs