The ultimate scrawny to brawny workout plan

Follow cover model Ray Klerck’s routine to get large!

Monday: Back and shoulders

Overhand pull-ups – 4 Sets of 12 Repetitions
Superset 1
Clean and jerk with a front squat – 4S/10R
Weighted twisting back extensions – 4S/12R
Seated rows – 4S/8R
Upright rows – 4S/8R
Reverse flys    – 4S/8R
Dumb-bell deadlifts – 4S/12R
Core workout – 4S/12R
Weighted sit-ups – 4S/12R
Reverse crunches – 4S/8R
Hanging leg raises – 4S/8R

Tuesday: Chest and obliques

Flat dumb-bell press 4S/12, 8, 6, 6, 2R
Superset 1
65 degree incline EZ bar press – 4S/6R
45 degree incline flys  – 4S/12R

Pull-overs – 3S/8R
Dips – 4S/3R
One arm cable rotational press – 4S/8R
Decline Russian twists – 4S/8R
Side leans – 4S/8R
10k run

Wednesday: Legs

Farmer’s walk – 4S/12R
Jump squats  – 4S/8R
One legged leg press – 4S/10R
One legged leg extensions – 4S/12R
One legged squats – 4S/6R
Standing calf raises – 4S/15R
Donkey calf raises – 4S/15R

Thursday: Arms

Underhand pull-ups – 4S/12R
Exaggerated dumb-bell curls – 4S/8R
Sumo curls – 4S/6R
Ape curls – 4S/10R

Superset 1
Overhand cable pushdowns – 4S/8R
Overhead cable press – 4S/8R
Underhand cable pushdowns – 4S/8R
Close grip bench press – 4S/12R
10k run

Friday: Chest and abs

Dumb-bell bench press  – 4S/15R
Double hand pull-overs to flat fly – 4S/6R

Superset 1
Seated chest press – 4S/10R
Press-ups till failure
Single arm peck deck  – 4S/12R
Bar-bell roll-out – 4S/6R
Leg raises – 4S/6R
Weighted sit-ups – 4S/6R


Light run




About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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