Hey guys check this routine out plz

[2Ripped4U]

Monday

Incline bench press3x5

Decline bench press3x5

Flat bench press3x8

Chest dips 3x8

wrist curls behing back3x8

alternating db wrist curls3x8


Tuesday

Shrugs 3x8

pull-ups 3x7

Seated shrug 2x8

Bent over rows 3x8

Lying rows 3x8


Wednesday

squats3x5

lunge3x8

calf raises3x8

hamstringcurls3x8

seated calf raise 3x8

Friday

Military press 3x8

Upright rows 3x8

shoulder press 3x6

Side lat raises 3x8

Front lat raises 3x6

Saturday

Dips 3x8

French press 3x8

close grip bench press 3x8

BB Curls 3x8

Hammer curls 3x8

Concentration curls 3x8

I wanna get the best gains possible and the only supplement I take is Whey anyways post your thoughts and stats are in siggy

[_Lifter4Life_]

ok there is lots your doing wrong..you wana get the best gains possible? that takes alot of different methods, and ways to train takes years to get that perfect. your chest day is really bad, your doing all 3 benches at once with 6 sets i think for each? why not do flat and incline and then add in some flys..you don;t need decline bench your doing dips they work the lower chest. what is your diet? well keep posting and updating ur stats..good luck bud

[2Ripped4U]

o.k bump then?

[2Ripped4U]

anyone else???

[Sabes16]

anyone else???

I'm a noob what do I know but I don't think you need a half day for forearms, I think they get used as a secondary muscle for mostly all the upper body exercises and thats tons

[drummaboyyyy]

I'm a noob what do I know but I don't think you need a half day for forearms, I think they get used as a secondary muscle for mostly all the upper body exercises and thats tons

strong 7 year bump ftw

[STEELxBALLS]

strong 7 year bump ftw

HAHA! Awesome...go kill some dirty terrorists