Wich one to pick up? my aim is to get maximum muscular hypertrophy,improve my weak points chest,delts biceps calves
ROTINE1
day1:shoulders and abs
-seated bb military press 3x8-12
-side lateral raise 3x8-12
-seated bent over rear delt raise 3x8-12
-front db raise 3x8-12
-bb shrug 3x8-12
-crunches 3xfailure
-hanging leg raises 3xfailure
day2:legs
-bb squat 3x12-15
-hack squat 3x12-15
-leg extensions 3x18-20
-lying leg curls 3x12-15
-stiff legged deadlift icp3x12-15
-standing calf raises 3x12-15
-seated calf raises 3x20-25
day3:rest
day4:chest triceps abs
-incline bb bench press 3x8-12
-flat db bench press 3x8-12
-incline db flyes 3x8-12
-triceps pushdown 3x8-12
-skullcrushers 3x8-12
-bench dips
-oblique crunches 3x failure
-jacknife sit up 3x failure
day5:back biceps
-chin up 3x12-15
-bent over bb row 3x12-15
-one arm db row 3x8-10
-bb deadlift 3x10-15
-bb curl 3x8-12
-hammer curls 3x8-12
-concentration curls 3x8-12
day6:rest
day7:rest
-------------------------------------------------------------------------- ROTINE 2
Day 1:Arms
-Bicep curl (EZ-bar): 3 x 6-10
-Bicep curl (Dumbbell): 2 x 6-10
-Concentration curl (Dumbbell): 2 x 6-10
-Wrist curl (Dumbbell): 3 x 10-15
-Lying triceps extension (EZ-bar): 3 x 6-10
-Close grip bench press (Barbell): 3 x 6-10
-Tricep extension (Dumbbell): 2 x 6-10
Day 2:Legs
-Squat (Barbell): 4 x 6-8
-Leg extension (Lever): 4 x 8-12
-Straight-leg deadlift (Barbell): 2 x 6-10
-Seated leg curl (Lever): (Barbell) x 10-12
-Seated calf extension (Lever): 3 x 10-15
-45° Calf Press (Lever): 3 x 10-15
Day 3:Rest
Day 4:Chest, shoulders
-Bench press (Barbell): 4 x 6-10
-Incline bench press (Dumbbell): 3 x 6-10
-Standing flies (Cable): 2 x 6-10
-Shoulder press (Barbell): 3 x 6-10
-Lateral raise (Dumbbell): 3 x 6-10
-Rear lateral raise (Dumbbell): 2 x 6-10
Day 5:Back
-Bent-over row (Barbell): 3 x 6-10
-Seated row (Cable): 3 x 8-10
-Front pulldown (Cable): (Cable) x 6-10
-Close grip pulldown (Cable): 3 x 6-10
-Shrug (Barbell): 3 x 6-10
Day 6:rest
Day 7:Rest