[betoasphyxiation46]

is it good to build muscle or what?


DAY 1: QUADS, CALVES, HAMSTRINGS,
- Leg Extensions (3 sets of 18)
- Barbell Squats (4 sets of 8)
- Dumbell Squats (3 sets of 20)
- Barbell Calf Raise (3 sets of 8)
- Dumbell Calf Raise (3 sets of 20)
- Stiff Legged Deadlifts (3 sets of 10)
- Barbell Lunges (3 sets of 8)
- Dumbell Lunges (3 sets of 20)



DAY 2: CHEST, TRICEPS, FOREARMS
- Incline Bench Press (4 sets of 8)
- Flat Bench Press (4 sets of 8)
- Incline Dumbell Flyes (3 sets of 10)
- Straight arm pullovers (3 sets of 10)
- Close Grip Bench Press (3 sets of 10)
- Skull Crushers (3 sets of 10)
- Prunated Arm Extension (3 sets of 12)
- Bench Dips (3 sets of 10)
- Barbell Wrist curls (3 sets of 10)
- Hand Grips (3 sets of 25)


DAY 3: SHOULDERS, TRAPS, ABS
- Clean Press (3 sets of 10,8,6)
- Seated Barbell Shoulder Press (3 sets of 10)
- Dumbell Press (3 sets of 10)
- Side Lateral Raise (3 sets of 12)
- Rear delt raise (3 sets of 10)
- Barbell Shrugs (3 sets of 8)
- Dumbell Shrugs (3 sets of 12)
- Upright Rows (3 sets of 10)
- Weighted Crunches (3 sets of 25)
- Reverse Crunches (3 sets of 25)


DAY 4: BACK/LATS, BICEPS
- Wide Grip Pull Ups (2 sets of 10)
- Weighted Chin ups (2 sets of 10)
- Deadlifts. every other week (4 sets of 12,10,8,6)
- Long Bar Rows (3 sets of 10)
- Bent Over Barbell Rows (4 sets of 10)
- Dumbell Rows on bench (3 sets of 10)
- Narrow Grip Barbell Curls (2 sets of 10)
- Wide Grip Barbell Curls (2 sets of 10)
- Incline Hammer Curls (3 sets of 10)
- Concentration Curls (4 sets of 6)

[YM123]

for each major bodypart i.e back, leg, chest, shoulder limit yourself to 3-4 exercises for each muscle group as you are doing way too much. If you do 3 exercises, do 4 sets each and if you do 4 exercises, do 3 sets each. If you follow your split you will overtrain very quickly and not make any progress

[chrispghmuscle]

Yeah it's a very nice routine, there is alot there. yes man has a good idea.. keep pumping bro.