Gym Jones (Mass Gain – Movie Day 1)

W/U: Mile run. 20 lunges-20 push ups-100 crunches

Workout:
3×10 Shoulder Dislocate

Then:

3×10 Front Dumbbell Raise @ 2 x 15# DB
3×10 Lateral Dumbell Raise @ 2 x 15# DB

Then:

Max Rep Bench Press @ 135# + Max Rep Pull-up (Strict, Dead Hang)

Five Sets, Rest 2-3 minutes between each

Then:

5×10 Seated DB Military Press @ 2 x 40# DB

Rest 1-2 minutes between sets

Then:
300sec FLR