For a while now I have been using other peoples routines and I have had great success but my current routine is getting stale so I decided to try and combine a mix of different routines I have done by putting in exercises I liked best. The main basis of this routine is to gain mass.
Mon - Chest/Back
Flat barbell bench - 2 x 10 - 8
Incline DB press - 2 x 10 - 8
Machine Flys - 2 x 10
Dips - 2 x 10
Wide grip pulls ups - 2 x 8 or as many as I can get up
Deadlifts - 3 x 8 - 6 - 3 (slowly increasing the weight)
Seated close grip cable row - 2 x 10
Bent over BB rows - 2 x 8
BB shrugs - 2 x 10
Smith machine behind the back shrugs - 2 x 10
OFF
Wed - Legs
I have 2 possible routines here...one is taken straight from wanna be big 2 routine and other is my own modified version of it
Squats - 2 x 10 - 8
Seated leg press - 2 x 10
Leg extensions - 2 x 10 - 12
Hamstring curls - 2 x 10
Seated/Standing calf raises - 4 x 12
(do 2 sets of each)
(below is taken from the wanna be big 2 routines leg day)
Squats 1x20
Leg Press 1x20
Leg Extensions 1x15
Hamstring Curl 2x9
Seated/Standing Calf Raises 2x25
OFF
Fri - Shoulders, Tricep, Bicep
Shoulders
Clean and press - 2 x 10
Seated DB press - 2 x 10 - 8
Standing DB lateral raises - 2 x 10
Cable later raises - 2 x 10
Tricep
Narrow Grip Bench - 2 x 10
Skullcrushers - 2 x 10
cables press downs - 2 x 10
Bicep
Close grip ez bar curl - 2 x 10
Hammer curls - 2 x 10
Incline DB curls - 2 x 10
Abs I will usually do monday and friday with 4 sets of weighted decline crunches and 2 sets of 10 of machine oblique twists