Looking for a routine

[storm88]

I cant seem to find or construct a workout routine that meets with my goals and schedule. So, Ill my post my goals etc on here and hopefully someone here can help me out.

5'6
158
~14% bf
3+ years lifting

Goals - Looking to gain some lbm and eventually cut to make it visible. I hate to be "that guy", but think Brad Pitt in Troy...thats my ideal physique.

Im looking for a split bodypart routine, not full body or upper/lower. The only way my arms grow is if theyre worked 2 times per week...my other body parts do not need to be worked twice a week, but can be if necessary.

Ok if thats not enough info just let me know. I appreciate any help and thanks in advance.

 

[spatch]

Im looking for a split bodypart routine, not full body or upper/lower. The only way my arms grow is if theyre worked 2 times per week...my other body parts do not need to be worked twice a week, but can be if necessary.

Follow this and your arms will be hit twice, once directly and once indirectly. If you arent on cycle that is pleanty IMHO.

Chest/abs
Back/calves
off
off
Delts/bi's/tri's
Legs
off

1)Chest-
Flat bench 3 sets
Incline DB 2
Iso-movement 2
Abs
Whatever works for you, personally I dont keep a record of ab work

2)Back-
Deads 3
Pull ups or pull downs 3
DB rows 2
Calves-
Seated Calf raise 3

5)Delts-
Military press DB 3
Glass laterals 2
Rear delt laterals
Bi's-
Straight bar curl
Alt dumbell incline bench curl OR CG EZ bar curl
Tri's-
CG bench (I prefer decline)
Overhead DB extensions

6)Legs-
Squats 3
Leg press 3
SLDL OR Hamstring curls 4
Standing calf raises


Again, if you are natural that is enough volume. Up the food intake, not volume of sets IMO.

 

[TeamSavage]

I do something like this:

Day 1: Chest
Incline x3
Decline x3
Flat x2
Flys x2

Day 2: Back
Pull-Ups or Pull-Downs x3
Rows x3 (seated cable, standing BB, whatever)
Deadlifts x3 (straight legged)

Day 3: Shoulders
Shoulder Press x3
Upright Rows x3
Lateral Raises x3
Rear Delt Raises x3

Day 4: Legs & Abs
Squats x3
Abs x3
Calf Raises x3

Day 5: Arm Isolation
Preacher BB Curls x3
DB Curls x3
Skull Crushers x3
Tricep Ext x3
Wrist Curls x3
Reverse Curls x3

Your triceps are getting worked hard on Days 1 & 5, biceps and forearms on Days 2 & 5.

Many of the lifts can be done with either BB or DB... IMO it doesn't really matter and it's best to mix it up.