based on the 3 day split… This is the one I think I will use as my stable one and the others for variation… I add in abs and forearms once a week in the routine when I have the time and or the energy…
Flat BB bench press 3 x 6 reps
Incline DB Bench press 3 x 6 reps
Leaning forward weighted dips 3 x 8 reps
Close grip bench press 2 x 6 reps
Skullcrushers 2 x 8 reps
Front Squats 3 x 8 reps
Straight Legged Deadlift 3 x 6 reps
Calve raises 3 x 12 reps
Military press 3 x 6 reps
Side laterals 2 x 8 reps
Bent over raises 2 x 8 reps
Deadlifts 3 x 6reps
Wide grip chins 2 x 8 reps
Close grip chins 2 x 8 reps
Bent over BB rows 3 x 6 reps
DB Shrugs 3 x 15 reps
BB bicep curl 2 x 6 reps
DB Hammer curl 2 x 8 reps
for absi tend to stick with...
Hanging leg raises
for forearms i tend to stick with...
Behind the back BB raises 3 x 15 reps... but do change them up from time to time...
1-2x12 warmup before heavy exercises