I have been given plently of routines from various folks. But this forum is more up my alley due to expirience/supplement levels.
Here is a 4 days split I am my 6th week into. Definately getting stronger but I do not want to waste time if I can focus it on other muscles. Advise welcome...thanks.
Monday-Chest & Triceps
Barbell Press-Incline-10, 8, 8, 6
Barbell Press-Decline-8, 8, 6
Barbell Press-Flat -8, 8, 6
Dumbbell Flys-12, 12, 12
Cable Pull-Over-8, 8
Cable Triceps Extension-10, 8, 8, 6
Cable Incline Pushdown-10, 10, 8
Cable Cable Triceps Extension with Rope-10, 10, 8
Tuesday-Back & Biceps
Close-Grip Front Lat Pull Down-10, 10, 10, 8
Wide-Grip Lat Pull Down-10, 10, 8
Seated Row-8, 8
Barbell T-Row-12, 12, 10
Stiff-Legged Barbell Dead-lift-10, 10
Standing Barbell Curl-8, 8, 6
Close Grip Preacher Curl-8, 8, 6
Incline Dumbbell Curl-14, 14
Concentrated Curl-10, 10
Thursday-Shoulders
Military Press Behind Neck-10, 10, 10
Front Dumbbell Lateral-10, 10, 10
Military Press-10, 10, 10, 10
Side Dumbbell Lateral-10, 10, 10
See Saw Dumbbell Press-10, 10, 10
Barbell Shrugs-10, 10
Upright Rows-10, 10
High Pull-12, 12
Cable Lower Pulley Pull-10, 10, 10, 8
Friday-Legs
Squat-10, 8, 8, 6, 4
Leg Extension -12, 12, 12
Leg Curl-12, 12, 12
Romanian Dead-lift-12, 12
Standing Calf Raise-12, 12, 12, 12
*I increase weight and give about 2-3 minutes rest between sets. Also on Chest days I rotate incline, decline and flat press from week to week.
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