This is open to critique and suggestions. Actually, that's kind of the point of posting this..so critique away. This was designed pretty much to gain strength, and along with that size. I break it up into single muscle groups a day, a big muscle group followed by a small muscle group, with rest days in between for optimal recovery. I add an ab routine on small muscle group days. I try to mix rep ranges up frequently and in between workouts. For instance, I will go low reps to high reps on one then on the net workout I'll do high reps to low reps. I usually do low reps to high on the big lifts (bench, dead lift, squat, etc..) and choose weight that will cause failure in the desired rep range.
Monday: Chest
Bench: 4 sets with weight in rep range till failure. 3-5, 5-7, 6-8, 8-10
Around The Worlds: 3x 10, 8, 6
Incline Dumbbell Press: 3x 6, 8, 10
Cable Crossovers: 3x 10, 8, 5
Decline Bench: 3x 10, 8, 5
Finish with a set of pushup to failure.
Tuesday: Arms
Drag Curls: 4x 5, 6, 8, 10
Concentration Curls: 3x 10, 8, 6
Dumbbell Skull-Crusher: 3x 6, 8, 10
Cable Push/Pull Down Superset: 3x 6/6, 8/8, 10/10
Incline Curls: 3x 6, 8, 10
One Arm Overhead Kettlebell Extension: 3x 10, 8, 6
One Arm Upper Cable Curl: 3x 6, 8, 10
Rope Pull Down: 3x 6, 8, 10
Ab Routine.
Wednesday: Rest
Thursday: Back
Sumo Dead Lift: 4x 3-5, 4-6, 6-8, 8-10
Good Mornings: 3x 10, 8, 6
Bent Over Barbell Row: 3x 6, 8, 10
Lat Pulldown: Wide grip/ close grip superset: 3x 6/6, 8/8, 10/10
Lat Pushdown: 3x 10, 8, 6
A Set of Pullups Till Failure
Friday: Shoulders/Traps
Clean & Press: 4x 3, 5, 8, 8
Bent Over Lateral Dumbbell Raise: 3x 15, 10, 8
Bent Over Barbell Shrug: 3x 10, 8, 6
Overhead Dumbbell Shrug: 3x 8, 10, 12
Front Raise: 3x 10, 8, 6
Cable Shrugs: 3x 6, 8, 10
Ab Routine.
Saturday: Legs
Back Squat: 4x 3-5, 5-7, 6-8, 8-10
Donkey Calf: 3x 10, 8, 6
Prone Hamstring Curl: 3x 10, 8, 6
Kettlebell Lunge: 3x 10, 8, 8
Sunday: Rest
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Originally Posted by red_hulk
