Hi here is a good three day workout routine that will build strength and mass.
Day 1: Chest and Back
3 sets incline barbell 10, 8, 6
3 sets flat dumbell press 10, 8, 6
3 sets flys dumbell 10, 8, 6
3 sets pullups 10, 8, 6
4 sets low rows 10, 8, 6
2 sets pull downs 12, 10
3 sets shrugs 12,10,8
Day 2: Rest
Day 3: Legs
3 sets leg extensions 15, 12, 10
3 sets squats 10, 8 , 6
3 sets leg press 12, 10 ,8
3 sets stiff leg deadlift 12, 10, 8
3 sets leg curls 15, 12, 10
Day 4: Rest
Day 5: Shoulders - Arms
3 sets dumbell press 12, 10, 8
3 sets laterals 15, 12, 10
2 sets front lat raise 15, 12
3 sets pushdowns 12, 10, 8
3 sets extentions12, 10, 8
3 sets dumbell curls incline 12, 10, 8
3 sets preacher curls 12, 10, 8
Day 6: Rest
Day 7: Rest
Abs on day 1 and 5
Cardio work on off days.
- Routine submitted by Rob.
