This is what i got so far using cowpimp on designing split routines, I wanna be lifting about 5 times a week, im goin for strength and size, basically i dont know how many sets and reps i should be doin for each exercise and what the rest intervals should be- anyhelp would be appreciated
Stats- Been liftin for a year, Age-15, weight-225-230, height-6ft,
max bench 3x130
Push
BB Bench Press
Cable Dips
DB Fly
BB Military Press
Cable Lateral Raise or BB upright row
Overhead db extension
Pull
One-arm cable row or One-arm dumbbell row
Wide grip overhand pull-up
Close grip underhand chin-up
BB or cable Shrug
DB or cable rear lateral raise
BB curl
EZ bar concentration curls
Legs
Hack squats
Straight-Leg Deadlifts
Leg curls
Hack squat one leg calf press
Weighted incline sit-ups
Stats- Been liftin for a year, Age-15, weight-225-230, height-6ft,
max bench 3x130
Push
BB Bench Press
Cable Dips
DB Fly
BB Military Press
Cable Lateral Raise or BB upright row
Overhead db extension
Pull
One-arm cable row or One-arm dumbbell row
Wide grip overhand pull-up
Close grip underhand chin-up
BB or cable Shrug
DB or cable rear lateral raise
BB curl
EZ bar concentration curls
Legs
Hack squats
Straight-Leg Deadlifts
Leg curls
Hack squat one leg calf press
Weighted incline sit-ups
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