Building Muscle and Gaining Mass

  • Legs — Barbell squats, calf raises, dumbbell lunges
  • Biceps — Hammer curls, EZ bar curls, incline hammer curls, bicep curls
  • Triceps — Skullcrushers, push-ups, triceps pushdowns, close grip bench press
  • Chest — Barbell bench press, incline bench press, dips, incline dumbbell flyes
  • Forearms — Seated wrist curls, wrist rollers, farmer’s walk
  • Back — Deadlifts, wide grip pull-ups, single arm dumbbell rows, snatches
  • Shoulders — Front/side/rear lateral raises, Arnold press



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Lindsay Nelson ~ Miss Alaska

Lindsay Nelson ~ Miss Alaska

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