21 y/o 205 pounds 10% body fat want to get up to around 230(i know its gonna take time). 5 or 6 years of training exp. no cycle exp
how does this split sound
MONDAY-arms sets and reps varies on week lets just say 4x10
strait bar curls
ez bar curls
dumbell curls
tricep pushdowns
skull crushers
dips
close grip
etc..
TUESDAY-legs
squats
lunges
leg extension
calf raises
etc
WEDS- back and shoulders
lots of rows
chins
pullups
shoulder presses
shrugs
etc
THURS-OFF usually run 2 miles
FRI-CHEST
bench
incline
decline
flies
dips
SAT-OFF run 2 miles
SUN-OFF run 2 miles
i usually do abs 3 days a week also
sups- creatine glutamine and protein shakes
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