a sample workout for size and strength

[urafreak]

Abs 3x a week.
Monday: Chest/Biceps

Chest
? Dumbbell Presses: 4 Sets x 8 Reps
? Flat Bench Presses: 4 Sets x 8 Reps
? Flat Dumbbell Flyes: 3 Sets x 8 Reps
? Cable Crossovers: 2 Sets x 12 Reps

Biceps
? Barbell Curls: 3 Sets x 8 Reps
? Close EZ Bar Curls: 3 Sets x 8 Reps

Tuesday: Legs

? Leg Curls: 4 Sets x 10 Reps
? Leg Extensions: 4 Sets x 10 Reps
? Leg Presses: 4 Sets x 12 Reps
? Squats: 4 Sets x 12 Reps
? Stiff Legged Deadlifts: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves

Back
? Barbell Shrugs: 3 Sets x 10 Reps
? High Pulls: 3 Sets x 10 Reps
? Rear Shrugs: 3 Sets x 10 Reps
? Reverse Barbell Rows: 3 Sets x 10 Reps
? T-Bar Rows: 3 Sets x 10 Reps
? Dumbbell Rows: 3 Sets x 10 Reps

Calves
? Standing Calf Raises: 4 Sets x 12 Reps
? Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps

Shoulders
? Machine Laterals: 3 Sets x 10 Reps
? Dumbbell Laterals: 3 Sets x 10 Reps
? Side Dumbbell Laterals: 3 Sets x 10 Reps

Triceps
? Dumbbell Presses: 3 Sets x 10 Reps
? Tricep Pressdowns: 3 Sets x 10 Reps
? Barbell Presses: 3 Sets x 10 Reps

Sunday: OFF

 

[skigh]

I like this one also.

 

[rado]

Nice lay out here...Except that I try to keep a 3-2 day off method