Mon:Chest
Flat benchpress 1x20 135lbs
1x15 220
1x10 315
1x8 425
Incline db press 1x15 100lbs dumbbell
2x12 140lbs
Machine press 3x30-50reps fullstack
Dips many sets with 15 rest between until i cant move (only bodyweight)
Tue:Back
Chins 3x10-15 bw+135lbs (slow)
barbell rows 5sets going up to 405lbs
Machine row full stack 30-40reps
straight arm pulldowns light weight just for pumping 8-10sets
Wed:legs
Squats 10sets going up to 600lbs for 11reps
Leg press superset with front squats light weights 30-50reps
Straight leg deadlift 5sets going up to 405 for 10reps
leg curls many many sets light weight 40-50reps
Standing calves 8 sets5-10reps full stack
seated calfpress up to 50 reps light weight many sets
Thursday: shoulder, traps
Shoulder press 5 sets going up to 365lbs for 6reps
Side lateral machine full stack 5sets 15-20rep
bent over side raise 5 sets going up to 75lbs 15 reps
wide grip rows many many sets 30-5o reps
Friday:arms
skullcrusher 5sets up to 185lbs 12reps
db curl 5sets up to 90lb dumbbell 10reps
pushdown fullstack many sets 20-30rep
preacher curl many sets 110lbs 30-40reps
superset cable curls with one arm db extensions: dont count weight or reps or sets just do till arms explode
abs 1-2 times a week: crunhes 5x50reps
I think this workout is the best for power and size
my weight 94kg height 168cm
in america: 210lbs 5'6cm
do you know any good routines?? or training info??