ive seen alot of posts on what kind of routine to do..push/pull? splits? 5x5? DC? well i have tried them all and this is what i have come up with that has worked for me.
Monday - Chest and Tri's
Chest:
Barbell Bench - 3 to 5 reps of 4 sets
Incline DB bench - 7 - 10 reps of 3 sets
DB Flys - 20 reps of 2 sets
Hammer strength Straight or Incline - 7 - 10 reps of 3 sets
Cable Flys - 20 reps of 2 sets
Tris: Close Grip Bench 5 to 7 reps of 3 sets
Skull Crusher - 7 to 10 reps of 3 sets
DB kick backs - 10 to 12 reps of 3 sets
Tricep rope push down - 20 reps of 2 sets
This is just day one. the rest of the training days follow this rep and set range. post on here if u want me to keep going. ill do the rest of the workout here but not in that much detail
Tues - Back and Biceps
Wed OFF
Thurs 5x5
Friday - OFF
Sat - Legs, some arm work
Sun OFF
Monday - Chest and Tri's
Chest:
Barbell Bench - 3 to 5 reps of 4 sets
Incline DB bench - 7 - 10 reps of 3 sets
DB Flys - 20 reps of 2 sets
Hammer strength Straight or Incline - 7 - 10 reps of 3 sets
Cable Flys - 20 reps of 2 sets
Tris: Close Grip Bench 5 to 7 reps of 3 sets
Skull Crusher - 7 to 10 reps of 3 sets
DB kick backs - 10 to 12 reps of 3 sets
Tricep rope push down - 20 reps of 2 sets
This is just day one. the rest of the training days follow this rep and set range. post on here if u want me to keep going. ill do the rest of the workout here but not in that much detail
Tues - Back and Biceps
Wed OFF
Thurs 5x5
Friday - OFF
Sat - Legs, some arm work
Sun OFF