[jugsgotya]

Thinking of starting a 3 day a week routine to increase strength, and size. What are some standard guidelines for this type of workout? such as how many sets would one do a muscle group, and also what muscle groups on which days any help would be appreciated.

[Viperspit]

How about somethng like this:

Monday
Chest / Delts / Triceps

Flat Bench 4 x 6-10
Incline Flyes 3 x 6-10
Dips 3 x 10

Military Press 4 x 6-10
Side Laterals 3 x 6-10
Shrugs 3 x 10-12

Pushdowns 3 x 8-10
Kickbacks 3 x 10-12


Wednesday
Legs
Squats 4 x 6-10
Leg Press 4 x 6-10
Leg Extensions 3 x 10-12
Leg Curls 3 x 10-12
Calf Raises 4 x 12-15

Friday
Back / Biceps / Forearms

Deads 4 x 4
Lat Pulldowns 4 x 6-10
Bent Rows 3 x 6-10

Standing BB Curl 4 x 6-10
Preacher Curl 3 x 6-10

Wrist Curl 3 x 12-15
Reverse Wrist Curl 3 x 12-15

You should be pretty well fried after that. Just an idea for you on how to break it up into 3 days/week. Hope it helps.

[trapmanjoe]

thats a good routine there viper, the only thing is if you want to increase strength and mass i would keep the big 3 bench,squat,and dead in the rep range of 3 to 5 reps. you could probably throw in some ab training also. everything else i would keep the same