Here's my routine:
Monday: Legs, Abs
Tuesday: Back, Biceps
Wednesday: Rest
Thursday: Chest, Shoulders, Triceps
Friday: Legs, Abs
Saturday: Rest
Sunday: Rest
WORKOUT 1 - Legs,Abs
Leg Extensions 2 x 20 (Pre-exhaust sets)
Squats 4 x 6-10 (Last set to failure)
Leg Presses 3 x 8-10
Hack Squats 2 x 10 (Burning sets)
Straight-leg Deadlifts 3 x 10-12
Leg curls 2 x 12
Seated Calf Raises 3 x 15-20 (30-60s rest)
Standing Calf Raises 2 x 20
High Pulley Cable Crunch 3 x 15-20 (30-60s rest)
Hanging Leg-Raises 3 x 15
WORKOUT 2 - Chest,Shoulders,Triceps
Incline Bench Press 4 x 6-10 (Last set to the failure)
Flat Dumbbell Press 3 x 8-10
Cable Crossover Flys 3 x 10-12
Military Dumbbell raises 3 x 8-10 (Last set to the failure)
Dumbbell side laterals 3 x 10-12 (Burning sets)
Barbell Shrugs 2 x 12-15
Lying triceps extensions 3 x 8-10
Triceps Pushdowns 3 x 10
One Arm Dumbbell Extensions 2 x 10-12
WORKOUT 3 - Back, Rear Delts, Biceps
Deadlifts 3 x 6-10
Barbell Rows 3 x 8-10
Pulldowns 3 x 10
Seated Cable Rows 2 x 10
Bent Over Dumbbell Raises 2 x 10-12
Barbell Curls 3 x 8-10
Alternate Dumbbell Curls 3 x 10
Preacher Dumbbell Curls 2 x 10-12 (Burning Sets)
Hammer Curls 2 x 10-12
I've been slacking off a lot lately,
well really I just don't want to get too big to the point its noticeable.
I'm all about definition and working every muscle.
Don't skip out on your legs either, even if you don't show them.
Your biggest muscles are in your legs afterall and my leg routing will really work them. Don't skip out on your dead lift or squats either, very important.
A little bit of creatine to add water weight and protein to repair aid muscle repair wont hurt you either
I've been down and out of the gym for a while,
I've just started back up about a month and a half ago.
As you can see I'm rather small now,
stick with a good routine and you'll be big in no time
Hope It helps
