Plan a workout week routine!?

[TanafFloy]

Question say it all:-D

Plan a week routine for muscle building mainly focused on biceps like On Monday biceps and chest then on Tuesday back or stuff:-D Thanks:)

[MrFlirtatious1992]

This is what I do:

Monday:

Bench Press

Chest Flyes

Military Press

Lateral Raises

Skulcrushers

Wednesday:

Squats

Deadlifts

Stiffleg Deadlifts

Crunches

Friday:

Pullups

Upright Rows

Bent Over Rows

Shrugs

Bicep Curls

I've put on about 2 stone of muscle since I started this routine at the beginning of the year.

[MrFlirtatious1992]

Also I forgot to mention it's 3 sets for each exercise and you're aiming for 6-12 reps.

[TanafFloy]

thats not impossuble Bro right here do it every week:-D and Yeh I would take that lol might be pretty tough at first

[MrFlirtatious1992]

Impossible? I'm living proof. Yeah this routine is pretty tough. I'd say start of doing 2 sets per exercise for maybe a couple of weeks and see how it goes. Then when you're ready, up it to 3 sets.

[paigems]

link

I like this one. It is a full body routine which is also better, in my opinion, than splits because you work every muscle in your body every time you workout.

[itskatieeee33]

Its good, but you need to work your legs too!

[TanafFloy]

Why legs"?:-D I am not swimmer xD and wats good?o_O