help!

[nattyboy]

can any1 give me a good 3 - 5 day intense routine that i will see real good results?

[Flexor]

Monday: Chest, Tris & Shoulders - Flat medium bench, Dips, Skulls, Flyes, Military presses, Upright rows

Tuesday (Slight rest): Calves & abs - calf raises, decline crunches, stability ball

Wednesday: Quads & glutes - Squats, Hack squats, Leg extensions

Thursday (Slight rest): Calves & abs - same as tuesday

Friday: Back, Hamstrings & Biceps - Deadlifts, Underhand rows, Ham curls, Pullups, Barbell curls, Incline dumbell curls

Generally 3 sets for each exercise apart from squats, calves and deadlifts which is 4. 15 reps for quads, 20 reps for calves, 20 reps for abs, the rest 8 reps

This is what I use and I have seen good results. Its intense...

Hams are with back and biceps, well you'll feel why

[xtinaunasty]

awesome flex...been looking to change up my routine a little. ill def try this out!