Size And Strength Workout

 

This is a 3-day on, one-day off, full-body workout routine to develop size and strength.

Day 1

Body Part: Chest
Exercise: Bench Press 4 sets: 6-12 repetitions
Incline Press: 4 sets (6-12 reps)
Dumbbell Flyes: 4 sets (12-15 reps)

Body Part: Biceps

Exercise: Barbell Curls, 3 sets, 10-12 reps

Alternate Dumbbell Curls: 3 sets, 10-12 reps
Concentration Curls: 3 sets, 10-12 reps

Body Part: Forearms

Exercise: Reverse Barbell Curls, 3 sets, 8-12 reps

Barbell Wrist Curls: 3 sets, 8-12 reps

Body Part: Abdominals
Exercise: Crunch: 5 sets, 50 reps

Day2

Body Part: Legs
Exercise: Leg Extension: 4 sets (8-12 reps) 

Hack Squat or Leg Press: 3-4 sets; 8-12 reps
Leg Curl: 3-4 sets, 12 reps

Body Part: Calves

Exercise: Standing Calf Raise, 4 sets, 8-15 reps

Seated Calf Raise: 4 sets, 8-15 reps

Body Part: Abdominals
Exercise: Crunch: 5 sets, 50 reps

Day 3

Body Part: Shoulders
Exercise: Behind-Neck Shoulder Press, 4 sets, 6-12 reps
Dumbbell Side Raise: 3 sets, 8-12 reps

Dumbbell Front Raise: 3 sets, 8-12 reps
Bent-Over Lateral Raise: 2 sets, 12-15 reps

Body Part: Traps

Exercise: Dumbbell Shrugs, 3 sets, 8-12 reps

Body Part: Triceps
Exercise: Pressdown; 4 sets; 12-15 reps
Overhead Dumbbell Extension: 3 sets, 8-12 reps

Reverse Cable Extensions: 3 sets, 8-12 reps

Day 4 Off

Day 5

Body Part: Back
Exercise: Front Pull-Ups, 3 sets, 8-12 reps
Close-grip Pull-Down: 3 sets, 8-12 reps
One-arm Dumbbell rows: 3 sets; 8-12 reps

Deadlifts: sets: 8-10 reps

Body Part: Abdominals
Exercise: Crunch: 5 sets, 50 reps

Day 6

Start again (Day 1)