This is the routine I used to
follow - 4 days on, 1 day off. Haven't done it in a long while and am open to any and all suggestions for
revision:
Day 1
Superset
Incline Dumbell Press
Wide-grip Chins (weighted)
Superset
Wide-grip Barbell Bench
Bentover Rows (Barbell)
Superset
Flatbench
Dumbell Flyes
T-Bar Rows
Superset
Incline Dumbell Flyes
Pullovers
Deadlifts
Day 2
Superset
Straight Barbell Curls
Reverse
Pushups
Superset
Incline Dumbell Curls
Triceps Pressdowns w/
Rope
Superset
Preacher Curls
Skull Crushers
Superset
Concentration
Curls
Dips
Sometimes Kickbacks
Day 3
Barbell Military Press (Behind The
Neck)
Arnold Press
Side Lateral Raises
Bent Lateral Raises
Shrugs or Upright Rows
Day
4
Squats
Sissy Squats
Leg Extensions
Leg Curls
Calves every other day
Abs
every day (morning)
Forearms whenever I felt the urge
Day 5
Off
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