NEW WORKOUT SPLIT AND ROUTINE!!!!!!

DAY 1 SHOUDLERS + TRAPS+CARDIO

Military Press 4 sets 10- 6 reps
Side Laterals 4 sets 15- 10 reps
Front Barbell Raise 4 sets 15- 8 reps
Rear Delt Machine 4 sets 4 sets 12- 8 reps
Barbell Behind the Back Shrugs 4 sets 15 reps
Dumbbell Shrugs 3 sets 15 reps

DAY 2 HAMSTRINGS+ CALVES + ABS

Straight Leg Deadlift (with dumbbells) 4 sets 12 reps
Lying Leg Curl (Hamstring Machine) 4 sets 15 - 8 reps
Seated Calf Raises 4 sets 15 reps
Standing Calf Raises 3 sets 15- 12 reps

DAY 3 CHEST + CARDIO

Incline Dumbell Bench Press 4 sets 12- 6 reps
Dumbbell Incline Fly 4 sets 12- 8 reps
Fly Machine 4 sets 15- 10 reps
Weighted Dips 4 sets 12- 6 reps

DAY 4 BACK + TRAPS

Rack Deadlifts 4 sets 12- 8 reps
Barbell Rows (underhand grip) 4 sets 12- 10 reps
Dumbbell Rows 4 sets 12- 8 reps
Pullups 4 sets 12- 10 reps
Upright Rows (close grip) 4 sets 15- 12 reps
Barbell Shrugs (lean way forward on smith machine) 3 sets 15 reps

DAY 5 BICEPS+ TRICEPS+FOREARMS+CARDIO

Close Grip Bench Press 4 sets 12- 6 reps
Lying Skull Crushers 4 sets 10 reps
Dumbbell Kickbacks 3 sets 12 reps
Cable Pressdown 3 sets 15 reps
Preacher Curl (wide grip) 4 sets 12- 6 reps
Hammer Curl 3 sets 12- 8 reps
Concentration Curls 3 sets 15-10 reps
Wrist Curls 4 sets til failure

DAY 6 QUADS + CALVES+ ABS

Squats 4 sets 12- 8 reps
Leg Presses 4 sets 15- 10 reps
Quad Machine 4 sets 15 reps
Standing Calf Raises 4 sets 10 reps

DAY 7 REST DAY



OK, this is a routine I'm playing around with a little bit.  It's designed for mass.  You have to make sure you're following a good diet routine and taking in at least 1 gram of protein per pound of bodyweight a day.  It shouldn't leave you too sore.  This is my basic routine.  You can obviously change up the orders of each excerises as the weeks go by, and change the weights if you want.  You can subsitute certain exercises in hear and there when you need to shock your body.  For my cardio days I do 20 to 30 minutes of cardio, either swimming or walking on a treadmill.  On my ab day just makesure youre hitting your obliques as well as your abdominals.  Don't neglect your lower abs either.  I stretch after every workout as well.  It will keep you less sore.  I would suggest taking about a 1 to 2 minute rest between sets as well.  Enjoy it