workout 3 days a week??

[sonnysux]

I wanna workout mornings sunday,wed, and friday with all other days off.....
I wanna workout everything:
chest
back
triceps
biceps
shoulders
traps
forearms
lats
abs
legs
how can I split everything to work it out hard once a week(I wanna gain mass)
example:like monday:chest and biceps(and what excersizes to do)....
Can somebody help me out?

 

[Mudge]

Chest, Triceps, Delts, abs

Back, Biceps, forearms
(you list other parts that are already on your backside, i.e. lats, traps)

Legs

 

[sonnysux]

what excersizes?

 

[Yanick]

what excersizes?

squat, bench, deadlift, row, pull up, pull down, dip, overhead press

and all of there variations

 

[PumpinHARD]

Hey mudge im new here an never seen your pic before but your a BEAST! how many years you been liften???

 

[Squaggleboggin]

That's not mudge. Mudge is bigger.

 

[guyfromkop]

Chest, Triceps, Delts, abs

Back, Biceps, forearms
(you list other parts that are already on your backside, i.e. lats, traps)

Legs

this is what i do but i throw in abs on leg day also, and it's been working VERY well for me. i'm doing a pling routine and have had great gains

 

[largepkg]

That's not mudge. Mudge is bigger.