Mon: Biceps/Triceps/Forearms
Bis: Standing Barbell Curls 2 sets 6-10 reps
Preacher Curls 2 sets 6-10 reps
Hammer Curls 2 sets 6-10 reps
Tris: Close-Grip Bench Press 2 sets 6-10 reps
Skull-Crushers 2 sets 6-10 reps
Cable Pushdowns 2 sets 6-10 reps
One-arm Dumbbell Tricep Extensions 2 sets 6-10 reps
(add a few sets (2-3) of wrist curls or wrist rollers if you feel forearms need more work direct work, but you'll be using them alot throughout you upper body workout split)
Tue: Legs/Core
Legs:Squats 3 sets 6-8 reps
Leg Press 3 sets 8-10 reps
Leg Curls 3 sets 10-12 reps
Jefferson Squats 2 sets 8-10 reps
Calf Raises 4 sets 8-12 reps
Core
ecline Bench Crunches 3 sets
Wed: Rest
Thurs: Chest/Shoulders
Incline Bench Press 3 sets 6-10 reps
Flat Bench Press 3 sets 6-10 reps
Flat Bench Dumbbell Flys 2 sets 10-12 reps
Dumbbell Pullovers 2 sets 10-12 reps
Shoulders: 3 sets Machine Laterals 6-10 reps
(Rear Delts should get hit hard training back, anteriors get hit hard on chest day, so you should only need to hit medial head directly at first)
Fri:Back/Traps/Core
Back
ullups 3 sets
T-Bar Rows 3 sets 6-10 reps
Bent Over Barbell Rows 3 sets 6-10 reps
Low Cable Lat Rows 2 sets 6-10 reps
Traps: 3 sets Shoulder Shrugs 6-10 reps
Low Back Extensions 3 sets 6-10 reps
Ab Wheel 3 sets
Sat: Rest
Sun: Rest
Do this routine (always go to failure, meaning until you cant complete another rep on your own, eat every 2-3 hours, high protein, good carbs, take Whey Protein immediately after your workouts then eat a good meal shortly there after get at least eight hours of sleep a night, and youre on your way to packing on the muscle mass.
Good Luck! Let me know if you have any questions about the routine, diet, etc
