Workout

Below is an example of chest routine based on a four day split, I follow it up with about 3-4 sets of biceps exercises. Each set is to failure and the whole workout should take no longer than 30-40 minutes. Dumbbell presses: 2 sets x 6-8 reps Dips: 2 sets x 6-8 reps Incline presses: 1 sets x 6-8 reps Dumbbell flies: 1 sets x 6-8 reps

Beginner
Wide-grip Chins x sets of 15-20 reps (using the pick a number method�see "chins" under exercises) *Bent over rows 3 sets of 10-15 *Deadlifts 3 sets of 8-12 Intermediate : If you lack width: Wide-grip chins x sets of 30-40 Lat Pulldowns 3-4 sets of 15-25 *Bent over rows 4-5 sets of 15-8 *Deadlifts 4-6 sets of 12-6 If you lack thickness: Wide-grip Chins x sets of 30-40 *T-bar rows 3-4 sets of 15-8 *Bent over rows 3-5 sets of 15-8 *Deadlifts 4-6 sets of 12-6 If you are proportioned: Using the 66/33 Switch your workouts between the width routine and thickness routine. Using the 50/50 Wide-grip chins x sets of 30-40 Lat Pulldowns 1-2 sets of 15-25 *Bent over rows 4 sets of 15-8 *T-bar rows 1-2 sets of 15-8 *Deadlifts 4-6 sets of 12-6 For strength: 2.

Bicep Bicep Routine #1 • • • Barbell Curls - 3 Sets x 6-12 Reps Hammer Curls - 3 Sets x 6-12 Reps Arnold Curls - 3 Sets x 6-12 Reps