audiophyle
New member
I just need a basic routine that covers all the main muscles in 3 days a week. here's one I came up with, any suggestions or better routines are greatly appreciated
Monday - Chest, Bis, Grip, Calves
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Incline Bench 2x10
Flat DB Press 2x10
Pullovers 2x10
EZ bar curls 2x10
Incline DB curls 2x10
Preacher curls 2x10
Static Holds 2xfailure
Seated calve raise 2x25
Wednesday - Legs, Shoulders
---------------
Overhead Press 2x10
Shrugs 2x15
Squats 2x10
Leg Press 2x10
Deadlifts 2x10
Leg Curls 2x10
Friday - Back, Tris
--------
Hyperextensions 2x10
T-Bar rows 2x10
Pulldowns 2x10
Skullcrushers 2x10
Close Grip Bench 2x10
Dips 2x10
Monday - Chest, Bis, Grip, Calves
----------
Incline Bench 2x10
Flat DB Press 2x10
Pullovers 2x10
EZ bar curls 2x10
Incline DB curls 2x10
Preacher curls 2x10
Static Holds 2xfailure
Seated calve raise 2x25
Wednesday - Legs, Shoulders
---------------
Overhead Press 2x10
Shrugs 2x15
Squats 2x10
Leg Press 2x10
Deadlifts 2x10
Leg Curls 2x10
Friday - Back, Tris
--------
Hyperextensions 2x10
T-Bar rows 2x10
Pulldowns 2x10
Skullcrushers 2x10
Close Grip Bench 2x10
Dips 2x10