This has worked well for me

[J-Dogg]

Been at this for about 4 weeks:

Day 1: Chest and Bicepts.

5 sets flat
5 sets incline dumbbell
4 sets incline flys
4 sets dumbbell pullovers laying on back.
4 sets hammer curls
4 sets curls
4 sets strait bar
3 drop sets dumbbell curls.

Day 2: Back/Triceps/Lats
5 sets heavy bent over rows
5 sets wide grip pull-ups until failure
5 sets one arm “mower pulls”
3 sets drop seated rows
5 sets Pushdowns as heavy as possible
4 sets 2 handed dumbbell mule kicks (On back over my head, from ears to strait)
3 sets reverse grip pull downs
6 sets strait bar shrugs
3 sets dumbbell shrugs

Day 3: Legs/shoulders
5 sets squats (LOVE them)
3 sets sled
5 sets leg extention
5 sets dead lifts
3 sets leg curls
5 sets dumbbell over head press
3 sets Arnold press
3 sets or side and front raises

Ever other work out I do abs and Calves normaly
6 sets seated calve raises (Heavy heavy)
6 sets standing calve raises (Higher rep)
6 sets hanging leg lifts (weighted heavy)
6 sets weighted situps (Higher reps)
3 sets side sits with weight (higher weight)

I fit 4 work outs in a week, so they rotate one day I do twice a week.

I’m 196lbs now, have put on 6lbs doing this so far in a matter of about a month. I’ve lost 6% body fat as well. I’m eating up towards 4,500-5000 calories and keeping it clean. 300-400g of protein a day.

I know people will be able to give me a lot of advice, and correct some mistakes. Bottom line though, my work outs have been so intense. They are as if I’m the only person in the entire room. I am loving my leg work outs, I always feel like I can do more weight so I keep adding. By the end of the work outs I don’t understand how I can do it, but I just don’t think about it and do it. I fall asleep sore and tiered and ****ing LOVE it! Some things are shorter than others, like my arms I am not hitting as hard. I'm trying to work on the parts that are lacking though.