I am on a 3 day body split.Monday Chest/ shoulders/ abswarm up stretchDumbbell bench 3sets of 12-10-8Incline bench 3sets of 12-10-8Dips 3setsShouldersBarbell press 3sets of 12-10-8Upright rows 3sets of 10Side dumbell raises 3sets of 12AbsCrunches 3sets of 25 rest 30secSide crunches 3sets of 20 rest 25secWednesday Legs/Biceps/forearmswarm up 10min jog stretchLegsSquats 3sets of 12-10-8Walking lunges 3sets of 20(10 on each leg)Leg press 3sets of 10BicepsBarbell curls 3sets of 12-10-8Hammer curls 3sets of 10cable curls 3sets of 12forearmscable rolls 3setsFriday Back/triceps/calfswarm up stretchBackDead lift 3sets of 12-10-8Barbell rows 3set of 12-10-8chin ups 3sets of 10tricepsClose grip bench 3sets of 12-10-8skull crushers 3 sets of 12-10-8Dips 3setsCalfsCalf raises 3sets of failureThat's my whole week schedule. My goal is to get bigger. Please let me know if I need to make any adjustments. Thank you!!
sir! you have a lot of duplicating exercises...use one exercise only on the triceps,
Nice all you have to do now is get 8 hours of sleep every night and eat five meals a day to bulk up with protein powder.
not bad at all... but dont train longer then 60 mins.. after that it becomes too much i would avoid skull crushers.. i know they are great.. but they kill the elbow... i have elbow issues i had to give them up.. same with tricep extension.. still bad... no go.. on the days u are tired.. u can leave out (skip) an extra execise for the smaller muscles like biceps and triceps.. especially biceps.... the bigger muscles need more exercises then the smaller ones.. abs only need 5-10 mins of training
