LAST WRKT 4 DAYS FOR MASS 5 day training program by Renaldo Gairy Super heavyweight bodybuilder Renaldo Gairy

designed this all round, 5 day training split with just a little extra emphasis on building arms.

day 1: chest
Incline barbell press 15 10 6 6 6 Incline dumbbell fly 8 8 8 Flat barbell press 8 8 8 6 Pec deck machine 15 15 12 Machine dips 12 12 12 Overhead cable extension 12 12 12 Hanging leg raise 20 20 20 20 Rope pull downs with twist 30 30 30 30 Plank 2x60seconds day 2: legs Leg extensions 15 15 15 Squats 10 10 8 8 6 Leg press 15 15 12 12 10 Stationary lunges on smith machine 12 10 10 Seated leg curls 12 10 8 8 Laying leg curls 10 8 6 6 Body weight walking lunges 2x 30 steps Calf raises up stair case 15 reps each step varying foot position day 3: off day 4: back Straight arm pull downs 12 12 12 Reverse grip lat pulldowns 10 10 10 10 Seated rows 10 8 6 6 Bentover barbell row 8 8 8 8 Standing alternate hammer curls 10 10 10 (each side) Preacher curl machine 12 12 10 Hanging leg raise 20 20 20 20 Rope pull downs with twist 30 30 30 30 Plank 2x 60 seconds day 5: shoulders Dumbbell shoulder press 15 12 8 8 6 Side lateral rase 12 12 10 10 Upright row 10 10 10

Reverse machine fly 12 10 10 Barbell shrugs 10 8 8 8 Standing calf raise 12 12 12 12 Seated calf raise 12 12 12 12 day 6: arms Standing EZ bar curls 10 8 8 6 Preacher curls 8 8 8 Overhand grip preacher curls 10 10 10 Dips 15 12 8 8 Cable pressdown with V bar 15 10 8 8 Skull crushers 10 8 8 Overhead single dumbbell press 15 15 15 day 7: off