Another New Routine

Training Program

Day 1: Chest/Triceps

• Bench Press: 3 sets of 6-10 reps
• Incline Dumbbell Press: 2 sets of 6-10 reps
• Dips: 2 sets to failure
• Close Grip Bench: 2 sets of 6-10 reps
• Lying Tricep Extension: 2 sets of 6-10 reps
• Triceps Pressdown: 1 set of 6-10 reps

Day 2: Legs

• Squats: 3 sets of 8-10 reps
• Leg Press: 2 sets of 8-10 reps
• Stiff Leg Deadlift: 2 sets of 12-15 reps
• Leg Curl: 2 sets of 8-10 reps
• Standing Calf Raise: 2 sets of 8-12 reps
• Seated Calf Raise: 2 sets of 8-12 reps

Day 3: Off

Day 4: Shoulders/Traps

• Military Press: 3 sets of 6-10 reps
• Dumbbell Press: 2 sets of 6-10 reps
• Side Lateral: 2 sets of 6-10 reps
• Bent Over Lateral: 1 set of 6-10 reps
• Barbell Shrug: 2 sets of 6-10 reps
• Dumbbell Shrug: 2 sets of 6-10 reps

Day 5: Back/Biceps/Forearms

• Bent Over Row: 3 sets of 6-10 reps
• Reverse Lat Pulldown: 2 sets of 6-10 reps
• Pull Up: 2 sets to failure
• Deadlift: 1 set of 12-15 reps
• Dumbbell Curl: 2 sets of 6-10 reps
• Close Grip Curl: 2 sets of 6-10 reps
• Cable Curl: 1 set of 6-10 reps
• Behind The Back Curls: 1 set of 8-10 reps
• Dumbbell Wrist Curls: 1 set of 8-10 reps

Day 6 And 7: Off 

Days Off: Cardio

Continue to do cardio on your choice of 2 out of your 3 off days.

4 Days a week but it looks like a very good workout..