Been doing great with this routine
I've been getting great results using this routine. I've been doing it for 4 weeks now and I've gotten bigger and stronger. Thanks to everyone here who help me put together this routine:
Four days a week (increase the weight each set and the last set go to failure, I usually fail at the desired number of reps for the last set)
Day 1 Mon.
Deadlifts 4x5
Seated cable rows (v-bar) 12,10,8,6
Close grip lat pulldowns 12,10,8,6
Wide grip lat pulldowns 12,10,8,6
Seated hammer curls 12,10,8,6
Straight bar preacher curls 12,10,8,6
Day 2 Tues.
Flat dumbell press 10,8,6,4
Incline dumbell press 10,8,6,4
Incline dumbell flys 12,10,8,6
Tricep pushdowns (overhand straight bar) 12,10,8,6
4 way neck machine 4x10
Weds. OFF
Day 3 Thurs.
Squats 4x5
Leg extensions 12,10,8,6
Leg curls 12,10,8,6
Standing calve raises 14,12,10,8
Kneeling cable crunches 14,12,10,8
Day 4 Fri.
Seated dumbell press 10,8,6,4
Standing barbell front raises 12,10,8,6
Wide grip upright rows 12,10,8,6
Standing bent over reverse flys 12,10,8,6
Seated dumbell upright external rotation 14,12,10,8
Barbell shrugs 4x10
Sat. OFF
Sun. OFF
I'm 6' 230 25 years old. All natural, I don't even use creatine.
Thanks again fellas.