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Hi all, Here is my new routine: Monday - Back, Biceps & Forearms Deadlifts - 3x4-6 Lat Pulldowns - 3x4-6 Seated Cable Rows - 3x4-6 Barbell Curls - 2x4-6 Dumbbell Curls - 2x4-6 Wrist Curls - 2x6-8 Dumbbell Wrist Curls - 1x6-8 Wednesday - Chest, Shoulders & Triceps Flat...

Monday -- Back, Biceps & Forearms Deadlift 3 x 4-6 Pull Downs to the Front 3 x 4-6 Seated Cable Row 3 x 4-6 Barbell Row 2 x 4-6 Straight Bar Curls 3 x 4-6 Hammer Curls 2 x 4-6 Wrist Curls 2 x 6-8 Tuesday -- Chest & Triceps Flat Barbell Bench Press 3 x 4-6 Incline Barbell Bench Press...

Monday - Back and Biceps Deadlifts: 3 ? 6 Pullups: 50 reps total T-Bar Rows: 3 ? 10 (2 second pause in the contracted position) Cable Rows: 3 ? 12 DB Shrugs: 3 ? 12 (with a 3 second squeeze at top) Barbell Curls: 3 ? 8 Incline Curls: 3 ? 8 Reverse Curls: 3 ? 10-12 Tuesday - Chest and...

Day 1 - Back and Biceps Deadlifts: 3-4 working sets Pullups: 50 Reps in as few Sets as Possible T Bar Rows: 3 ? 10 (with a 2 second pause in the contracted position) Cable rows: 3 ? 12 Dumbell pullovers: 3 ? 12 Heavy barbell curls: 3 ? 8-10 Seated alternating dumbell curls: 3 ? 6-10...

Monday Incline Dumbbell 3-4 sets, 6-8 reps Incline Flyes 3-4 sets, 10-12 reps Weighted Dips 3-4 sets, 6-8 reps Cable Crossovers 3-4 sets, 10-12 reps Tuesday Deadlifts 3 sets, 6 reps Wide grip pullups 3-4 sets, max reps Low Cable Rows 3-4 sets, 10-12 reps Lat Pulldowns 3-4...

Monday: Chest Tuesday: Back & Biceps Wednesday: Off Thursday: Legs Friday: Shoulders & Triceps Weekend: Off Chest Flat Bench: 4 sets for 6-8 reps. Incline Dumbbell: 4 sets for 6-8 reps. 2 sets of cable crossovers for 10 reps. 2 sets of pec dec for 10 reps Back Deadlifts: 4 sets...

Monday: Quads, Hams, Calves Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Walking db lunges - 4 lengths of a corridor Leg curls - 3 sets max reps with 12RM Leg extensions - 3 sets max reps with 12RM James' Three Minute Calf Workout Tuesday: Chest, Triceps...

Monday: Quads, Hams Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Stiff leg deads - 4 sets max reps with 10RM Walking db lunges - 3 lengths of a corridor Leg extensions - 3 sets max reps with 12RM Tuesday: Chest, Triceps Incline db press -1-2 warm-up sets of 10 reps 4...

Squats 4 x 10-12, Leg Extensions 3 x 10-12 Leg Curls 3 x 6-10, SLDL 3 x 10-12 Standing Calf Raise (one big continous dropset), Walking DB Lunges 12 steps each leg (done for 3 rounds) what do you think about this routine? sadly I dont have access to leg press...

Do you think that this is enough for a good biceps workout? BB Curl 3 x 6-8 DB Curl 3 x 6-8 every set is intense, done to failure, 1-2 cheat reps allowed in last set

What do you think about it? MONDAY: Squats 5x5-10 Hack Squats 3x8-12 Leg Extensions: 3x15 Stiff leg Deads 4x10 Walking DB Lunges for 10 steps each leg (done for 2 rounds) TUESDAY: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Incline DB Fly's 3x8-12 Cambered bar Skullcrushers 4x6-10...

MONDAY: Squats 5x5-10 Leg Extensions: 3x15 Leg Curls 3x6-10 Stiff leg Deads 4x10 TUESDAY: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Hammer Bench Press 3x6-10 EZ bar Skullcrushers 4x6-10 THURSDAY: Weighted Chins 3x4-6 BB Rows 3x6-8 Deadlifts 3x8-10 Cable rows 3x10-12 BB Curl...

i will share with you this intense abs routine which i do 1-2x a week after weights - Hanging straight leg raises (good form, completely straight legs, dont swing or relax at bottom, slow pace, almost touch the abr with your toes, do as many reps as you can) - Then immediately move to Hanging...

The routine is suitable for every natural trainee who wants to bulk and add serious mass. MONDAY: Squats 5x5-10 Leg Extensions: 3x15 Stiff leg Deads 4x10 (plates under toes) Standing Calf Raise 4x10 WED: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Seated BB Press 3x6 Seated DB Press...

Mon- Pull: deadlift 3 x 5 BB row 3 x 5-8 Pullups 3 x 8 DB rows 3 x 10 Incline DB curls 3 x 10 Wed- Push: Flat bench 3 x 5 Incline db bench 3 x 8-10 military press 3 x 8 dips(weighted) 3 x 5-10 inc db flyes 3 x 10 inc bb french press 3 x 10 Fri- Legs/Abs Front squat...