Day 1:
Chest
Bench 3x12 + push ups in between reps
Incline Bench 3x12
flat flys 3x12
Shoulders
Biceps
Barbell curl 3x (1/2 up x 10, 1/2 down x 10, full rep x 10)
chin ups 3x 12
dumbell curl 3x12
Day 3:
Legs
Squats 3x12
Leg Press 3x12
Leg Curls 3x12
Abs
Sit ups 3x12(with weight)
leg raise 3x12
bicycle 3x12
bridge till exhaustion
Day 5:
Back/shoulders
Barbell row 3x12
wide grip pull up 3x12
reverse fly 3x12
overhead dumbell press 3x12
Triceps
skullcrushers 3x12
pulldowns 3x12
dips 3x12
What should I change and add. I am looking for mostly size but also strength. I am 6'3, 190lb and low bf%.
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