i workout 5 sometimes 6 days a week.......
1st day .chest and tricep
flat bench press 2 warm up sets of 15 reps each then 3 sets of 6-8 reps
incline bench press 4 sets 8-10 reps
dumb bell fly 4 sets 8-12 reps
dumb bell pull over 4 sets 8-12 reps
1 or 2 exercises for tricep 3 sets each for 8-15 reps
Dips and/or skullcrusher.
2nd day .lats and bicep
pull ups 3 sets 7-10 reps each
wide grip pull downs 4 sets
narrow grip pull downs 4 sets
rows on machine 4 sets
1 or 2 exercises for bicep 3 sets each
3rd day .shoulders and legs
military press 2 warm up sets 15 reps then 3 sets of 6-8 reps
front raise 4 sets 8-12 reps
lateral raise 4 sets 8-12 reps
bent over lateral raise(for rear deltoid) 4sets 8-12 reps
for legs 5 sets of lunges
leg press
SQUAT 3 sets 8-15 reps
calf raise
this is my routine
3 DAW.
I am not really good at editing routines though but to be on the safe side, visit
http://www.askscooby.com/excellent-postings/21-workout-routines-37958/, they have better routines there ,trust me.