I Need Someones Help Here!!!

[IIIIIIIIIIII]

As much as I know about lifting and allthough i have gotten great gains, i know there is a ton i dont know and that you guys can help me with!!

Basically When I workout I just go and workout whatever that days muscle group is.. if its arms I beat the shit outta my arms ( i mean ya i keep it to 3 sets of 6-10 reps depending on the excercise) and I dont over train.. but i could really use a routine..

I am looking to gain alot of size... I would like more of a body builder look down the road. i have a good base at 210 right now with wide shoulders..


If someone wants to help me out with a routine I would greatly appreciate it!!
I am a 1 muscle group a day guy by the way, with sensitive shoulders and a weak lower back/legs (car accident few years back)

Thanks alot guys!!

[pvit486]

Day 1 - Legs
Leg Extension 3 sets 12-15 reps
Squat 3 sets 6-12 reps
Lunges (Barbell or Dumbbell) 3 sets 10-12 reps
Leg Curl 3 sets 6-12 reps

Day 2 - Shoulders
Seated Side Laterals 3 sets 12-15 reps
Military Press (Barbell or Dumbbell) 3 sets 6-12 reps
Rear Delts 3 sets 10-12 reps
Front Raises (Barbell or Dumbbell) 3 sets 10-12 reps

Day 3 - Back
Hyperextension 3 sets 12-15 reps
Partial Deadlift 3 sets 6-12 reps
Pull ups 3 sets 6-12 reps
T-Bar Row 3 sets 6-12 reps

Day 4 - Arms
Rope Pulldown 3 sets 12-15 reps
Skullcrusher 3 sets 6-12 reps
Curls (Barbell or Dumbbell) 3 sets 6-12 reps
Preacher curls (Barbell or Dumbbell) 3 sets 6-12 reps

Day 5 - Chest
Incline Flyes 3 sets 12-15 reps
Incline Press (Barbell or Dumbbell) 3 sets 6-12 reps
Flat Bench (Barbell or Dumbbell) 3 sets 6-12 reps
Dips 3 sets 6-12 reps

[IIIIIIIIIIII]

thanks for the advice.. however i feel thats too broad of a workout... more general for fitness.. I was looking more BB specific. 6-12 reps is a very borad range... but thank you for taking the time to help

[pelly789]

you say you want to train to have the bodybuilder type look, and by that you mean size and symmetry. You should train for hypertrophy and everyone is different. You would probaly want to train in the 8-12 rep range to get a good pump and really work your muscles for size. As opposed to strength which you would train in the lower rep ranges 3-6 reps.

[IIIIIIIIIIII]

hmmm.. i always heard that lower reps created most size....

hmmmm

[IIIIIIIIIIII]

Bump