Quote Originally Posted by goldtravel View Post
Thinking of this for my new routine, 3 days on 1 off and 3 on 1 off, then repeat. i am looking for size/strenght


Chest/back

INCLINE BENCH 3 SETS
FLAT BENCH 3 SETS
FLYES 3 SETS
DEADLIFT 3 SETS
WIDE PULLUPS 3 SETS
WIDE PULLDOWNS 3 SETS
SEATED ROW 3 SETS

Delts/Bi's/Tri's

SHOULDER PRESS 3 SETS
FRONT RAISE 2 SETS
UPRIGHT ROW 2 SETS
STANDING CURL 3 SETS
SEATED CURL 3 SETS
DIPS 2 SETS
CLOSE GRIP PRESS 2 SETS
OVERHEAD PRESS 2 SETS

Quads/hams/calves

SQUATS 4 SETS
LEG EXTENSIONS 4 SETS
LEG CURLS 3 SETS
LUNGES 2 SETS
LEG CURLS 4 SETS
CALF RAISE 4 SETS

OFF DAY

Chest/back

FLAT BENCH 3 SETS
DECLINE BENCH 3 SETS
FLYES 3 SETS
WIDE PULLUPS 3 SETS
WIDE PULLDOWNS 3 SETS
SEATED ROW 3 SETS
T BAR ROW 2 SETS

Delts/Bi's/Tri's

FRONT RAISE 3 SETS
UPRIGHT ROW 3 SETS
STANDING CURL 3 SETS
SEATED CURL 3 SETS
DIPS 3 SETS
TRICEP EXTENSIONS 3 SETS

Quads/Hams/Calves

SQUATS 4 SETS
FRONT SQUATS 3 SETS
SINGLE LEG EXTENSIONS 4 SETS
SINGLE LEG CURLS 3 SETS
STIFF LEG DEADLIFT 4 SETS
SEATED CALF RAISE 4 SETS
split looks good although lets say the 3 on 1 off

mon-1
tues-2
w-3
thur-off
fri-1
sat-2
sun-off
monday-day 3

thats how i wold run it... if your lookin size strength 4 reps max using O load principle first 2 sets all compound movements

3 days on 2 days off would work real well with that schedule if you did quads glutes on day 3 to give 2 extra days