m1cr0ch1p.ms
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My routine is 2 days on 1 day off
Day one
Chest
Flat db press 4x8-10
Incline db press 4x8-12
Decline press 3x10-12
Incline flys 3x12
Bis
Standing bb curls 4x10-12
Peacher curls 4x10-12
Alt.. db curl 3x10-12
Reverse curl 3x10-12
Day 2 legs
Day3 off
Day 4 shoulders and tri
Days 5 back and calfs
Day 6 off
Day 7 repeat day 1
Day one
Chest
Flat db press 4x8-10
Incline db press 4x8-12
Decline press 3x10-12
Incline flys 3x12
Bis
Standing bb curls 4x10-12
Peacher curls 4x10-12
Alt.. db curl 3x10-12
Reverse curl 3x10-12
Day 2 legs
Day3 off
Day 4 shoulders and tri
Days 5 back and calfs
Day 6 off
Day 7 repeat day 1