23
6'4
240lbs
15-20% bf
Been doing the same workout routine for a couple of years now and possibly looking to mix it up. Looking to bulk.
All are to exhaustion and weights chosen normally resemble how much I believe I can do to get exhaustion through 8-12 reps. Normally 12 on first set and 8 or less on last. I do a fast walk for 2.5km after every session but legs as I normally can't walk very well.
day 1 (chest, tri)
db bench press (8-12x4)
incline bench (8-12x3)
db fly (8-12x4)
skullcrushers (8-12x3)
dips (8-12x3)
rope pull down (8-12x4)
day 2 (back,bi)
deadlift (8-12x3)
wide grip pulldown (8-12x4)
barbell row (8-12 x 3)
barbell curl (8-12x3)
chin ups (8-12x3)
seated dumbell bicep curl (8-12x4)
DAY OFF
day 3 (shoulders, abs)
db shoulder press (8-12x3)
front cable raise (8-12x2)
side cable raise (8-12x2)
upright row (8-12x4)
weighted sit ups (8-15x4)
leg raises (8-12x3)
day 4 (legs)
squats (8-12x4)
leg extensions (8-12x3)
leg curls (8-12x3)
calf raises (8-12x4)
DAY OFF