[GOACH]

This is my first post so please bear with me.
Hi to everyone.
I am 34,6"2,17stone (sorry dont know my BF index)
I have been training on and off for about 6 years now,but with the help of a new training partner i now have the drive to get serious.
We train on a mon,tues,thurs,fri,but my problem is i am not sure how to arrange my workouts.
I am after getting as big and as strong as possible and am not afraid of lifting heavy.
Could anyone please tell me the best excercises to do and on what days.
I have done quite a bit of research on diet and am happy with my food and supplement intake.
I know if anyone can help me it will be you guys so thanks for taking the time to read this.
Hope i have given you enough info so you can help me.

[nath91]

day one: (monday) legs and abs
leg extensions - 3 sets of 12 reps
squats - 4 sets of 6-8 reps
leg presses - 4 sets of 6-8 reps
leg curls - 4 sets of 10 reps
standing calf raises - 3 sets of 12-15 reps
ab crunches - 3 sets of 15-20 reps
leg raises - 3 sets of 15-20 reps


Day 2: (tuesday) chest and triceps
incline bench press - 4 sets of 8-10 reps
flat dumbell presses - 4 sets of 6-8 reps
incline flyes - 4 sets of 10-12 reps
dips - 3 sets of 15 reps
tricep barbell presses - 4 sets of 6-8 reps
overhead dumbbell extensions - 4 sets of 6-8 reps

day 3: (thursday) shoulders traps and abs
seated barbell presses - 4 sets of 8 reps
seated dumbbell presses - 4 sets of 6-8 reps
lateral raises - 4 sets of 8-10 reps
barbell shrugs - 4 sets of 8 reps
leg raises - 3 sets of 15-20 reps
cross body crunches - 3 sets of 15-20 reps

day 4: (friday) back and biceps
deadlifts - 4 sets of 6-8 reps
barbell rows - 4 sets of 6-8 reps
pulldowns to the front - 4 sets of 10-12 reps
barbell curls - 4 sets of 8-10 reps
seated dumbbell curls - 4 sets of 8-10 reps
hammer curls - 4 sets of 8-10 reps


Hope this helps.

[nath91]

And welcome to the dungeon.

^i like that split...good suggestions bro

the only thing i would change is that for some sets when you say 6-8 reps...if he wants to build size the optimal rep is 8-10.

but i do notice that many of the 6 rep exercises are heavy compound movements, so i dont neccasarily disagree with you.

[GOACH]

thanks for feedback guys