GYM JONES MASS GAIN Day 1 2x (30 sec work/ 30 sec rest) push press Use two 15 lbs dumbbells Three Sets, Rest 2 miutes betwee e!ch set The " 12 bech press # 225lbs $10 pull ups 10 sets% Rest &0'0 sec betwee sets The" 10x push up $ 10 sec rest Te rouds !ter i the d!* 10 miute ski+r e!s* p!ce The" 30sec Ski+r #-150m p!ce $ 0 sec rest 15 rouds .uri rest pl!*er must do 10x bicep curl # 2 x 25 lbs . !d 15 tricep dip The" ooldow
Day 2, Workout 1: 2x5 !ll Su!t 2x10 Su!t 2x5 oblet Su!t The" 4ump Su!t roressio" 5 reps # o box 5 reps # 206 box 5 reps # 276 box 5x2 # 306 box The" 1x 8xle !r .e!dli9t # 3&5lbs $ 3x 4ump Su!t # 30: bod*weiht ;i5lbs, 5 # 15lbs, 5 # 205lbs, 5 # 215lbs, 5 # 225lbs The" 5x3 8xle !r le!s # 225lbs The" 10x1 ;!t !r .e!dli9t # 155lbs ( 3%=56 di!meter b!r
The" =x100m Ski+r ;rom .e!d Stop Stroke r!te c!pped !t 30% Day 3, Workout 1: 50x Strict, .e!d ?! ull'up The" 30sec Ski+r # -150m $ 2"00 miute Rest ;i9tee Rouds ;or the 1st te rouds the stroke r!te is c!pped !t 30, 9or the l!st 5 rouds the stroke r!te is c!pped !t 25% .uri 2 miute rest period must do 10x Strict l!k ull% The" ool .ow
Day 4, Workout 1: 2x Strict ress $ 2x ush press $ 2x 4erk" St!rt !t =5lbs do ! set% 8dd 5lbs !d do !other% @eep oi util !t 1>5lbs The" 3x 8xle !r le! # 225 lbs $ 10x .ip $ 10x ush'up $ 3x 8xle !r le! # 225lbs $ x .ip $ x ush'up $ !ll the w!* to 3x 8xle !r le! # 225lbs $ 1x .ip $ 1x ush'up The" ool .ow Day 4, Workout 2 250 ush Ups Day 5 workout 1 10x10 . # 225 pouds The 5x10 Str!iht e .e!dli9t # 135lbs 5x5 R. # 135lbs
Day 5 workout 2 =5 ull'up Day 6 7x (30sec work/30sec rest) ush'up% ;i miutes !d *ouBll !ccumul!te betwee 300 !d 700 tot!l reps% Day 7: ork up to ! ?e!<* .e!dli9t The" 5'& ?e!<* Siles (>5'5: 1RC)
Day 8 !"o# 1 10'1 ush up l!dder 5x10 ech ress !t 225 Rest &0 sec betwee 10'1 dip l!dder 5x5 !xle b!r cle! !d press # 225 Rest 2 miutes betwee 10x10 dip Rest 75' &0 secods betwee Day 8, Workout 2: 100x Strict, .e!d ?! ull'up The" 300sec 8xle !r hold Day $ Workout 1: 2x5 !ll Su!t 2x20 Su!t 2x5 oblet Su!t The" 4ump Su!t roressio The" 15m ?e!<* Sled C!rch $ 15m ?e!<* Sled ull with e +xtesio Three Sets, Rest 2 mi betwee The" 10x20 !ck Su!t # 135lbs Rest &0sec betwee sets The" 5x10 Str!iht e . # 135lbs Day $, Workout 2: 10x10 8xle !r . # 225lbs Day 1%: 100x ull'up $ 100x l!k ull% 8ll strict, de!d h!% Day 11, Workout 1: 3x10 Shoulder .isloc!te The" 10'1 ush'up !dder 10'1 .ip !dder The" ork up to ?e!<* 8xle !r le! D ress The" 5x ?e!<* 8xle !r le! D ress Siles Rest 2 miutes betwee e!ch The" 20 miutes o9" 5x ull'up $
10x .ip $ 5x ull'up $ 10x ush'up Day 12: 50x .e!dli9t # 705lbs Rest !s eeded o w!* to 50 reps The" 10x10 8xle !r Str!iht e .e!dli9t # 135lbs Rest &0sec betwee The" 100m Ski+r Sprit $ 0sec Rest Te Rouds .uri Rest pl!*er must do 5x 8xle !r . # 225lbs Day 13: 100x ush'up The" 20x ech ress # 135lbs $ 10x Strict ress ehid Eeck # =5lbs = Sets, Rest &0sec betwee
Day 14: ork up to ?e!<* 8xle !r . The" 5x1 8xle !r . # 3&5lbs The" 30sec Ski+r # -150m p!ce $ 0sec Rest ;i9tee Rouds .uri Rest complete 2x 8xle !r le! # 225lbs Day 15: 3x10 Shoulder .isloc!te The" 50x ?!d St!d ush Up (strict, o kip) The" 6Aro C!r!tho6" 1'20 ech ress !dder # 225lbs The, !ter" 30sec Ski+r # -150m p!ce $ 0sec Rest ;i9tee Rouds .uri 6Rest6 pl!*er must do 10x icep url # 2 x 25lbs $ 15x Tricep .ip
Day 16: ork up to ?e!<* .e!dli9t
The" 25x1 .e!dli9t # 705lbs The" 50x ull'up Strict, .e!d ?!, Eo @ip The" 3x15 T'!r Row (wide rip) 3x15 T'!r Row (close rip) 3x12 T'!r Row (wide rip, icre!sed weiht) 3x12 T'!r Row (close rip, icre!sed weiht) The" 50x l!k ull Strict, Eo @ip Day 17 Te sets o9 C!x rep st!di strict press # 5lbs% Rest ol* 0 sec betwee sets% Day 18: 2x5 !ll Su!t 2x10 Su!t The" 4ump Su!t roressio" 5 # o box 5 # 206 box 5 # 276 box 5x2 # 306 box The" 5x3 4ump Su!t # 30: The" 5x10 8xle !r le! # 135lbs Day 1$, &art 1 orkout" S!uts" 5x5 # 225lbs, 5x5 # 315lbs, 5x3 # 705lbs Day 1$, &art 2: 50x 8xle !r le! # 225lbs Day 2%: 50x Strict, Eo @ip, ull'up The" 5x15 ide T'!r Row 3x20 E!rrow rip T'!r Row
Day 21: 3x10 Shoulder .isloc!tes The"
3x10 ;rot R!ise 3x10 !ter!l R!ise The" 10'1 ush'up !dder The" Strict Fe 8rm @ ress" 10 reps (e!ch side) # 1&k 10 reps (e!ch side) # 20k 10 reps (e!ch side) # 27k 5 reps (e!ch side) # 2>k 3 reps (e!ch side) # 32k 5x1 (e!ch side) # 70k The" 5x2 8xle !r le! D ress # 225lbs The" 5x20 ech ress # +!rthu!ke !r D 2 x 27k @, Rest 2 miutes betwee e!ch The" 6ool .ow6 with ;iure +ihts
