for beginners:
Six day workout
monday: Chest
tuesday: biceps
wednesday: triceps
thursday: Back
friday: shoulders
saturday: Legs
Abs workout should be done on alternate days except saturday.
STRENGTH AND BIG SIZE ROUTINE
Monday- Bench workout
Bench press 3x3-5 negatives every 2 weeks.
Incline bench press 3x3-5
Parallel dips 3x5
Dumbbell flyes 1x10 just to stretch...
Overhead triceps ext 3x6
Cable push downs 3x6
body weight dips 2xfailure
Abs work
Wednesday- Dead lift workout
Dead lift 4x3-5
Dumbbell shrugs 4x6-10
Close grip Lat pull-downs 5x6
Dumbbell rows 3xfailure
Preacher curls 4x6
Dumbbell curls 2x6
Hammer curls 2x6
Behind back wrist curls 2xfailure
Abs work
Friday- Squat workout
Squat 3x3-5
Lunges 3x6
Leg curls 3x6
Calf raises 3x10
Abs work
