Get Big Routine (5 days on 2 days off. Workouts should not be longer than 1 hour. Warm-up on the treadmill or stationary bike for 5-10 minutes. All exercises should be done with intensity and with the heaviest weight you can use to perform the exercise with good form.
Monday - Chest
Flat Dumbbell Press 4 x 8-10 reps
Incline DB Press 4 x 8-10 reps
Incline DB Flyes 4 x 8-10 reps
Pec-Deck 4 x 8-10 reps
Crunches 4 x 20 reps
Hanging Leg Raises 4 x 20 reps
Tuesday - Back
Chin-ups 4 x 8 reps
Bent-over Rows 4 x 8-10 reps
Seated Rows 4 x 8-10 reps
Lat Pulldowns 4 x 8 reps
Seated Calf Raises 4 x 15 reps
Wednesday - Shoulders
Arnold Presses 4 x 8 reps
DB Shoulder Press 4 x 8 reps
Upright Rows 4 x 8 reps
Reverse Pec-Deck 4 x 8 reps
Side Lateral Raises 4 x 8 reps
Thursday - Arms
Barbell Curls 4 x 8 reps
Tricep Pressdowns 4 x 8 reps
Preacher Curls 4 x 8 reps
Skull Crushers 4 x 8 reps
Hammer Curls 4 x 8 reps
Rope Pulldowns 4 x 8 reps
Concentration Curls 4 x 8 reps
Kickbacks 4 x 8 reps
Friday - Legs
Barbell Squats 4 x 8 reps
Hack Squats 4 x 8 reps
Leg Press 4 x 8 reps
Leg Extensions 4 x 8 reps
Leg Curls 4 x 8 reps
Saturday - Rest
Sunday - Rest