Size And Strength Workout

 

This is a 3 day on and one day off, full body workout routine to develope 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)