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So i need help

Posted: Tue Jun 05, 2018 1:24 am
by sunnyard5666
Trying to put a routine together for putting on 10-15 pounds of muscle and im thinking a 3 day split
mon- chest triceps flat press, incline press, pec dec, lying triceps, dips
wed- legs abs squats, lunges, leg curls, leg extensions, side bends, ball crunches,reverse crunches,
fri- back biceps shoulders bent over rows, chin ups, extensions, deadlifts, preacher curls, concentration biceps curls, barbell press, shoulder shrugs,upright rows, reverse flyes
then next week i workout tues thurs sat
tues-decline, cable flyes,dumbell flat press, 1 arm extensions,triceps pulldowns,seated dips or maybe close grip
thurs- hack squats, lunges,calves,lying leg curls, weighted crunches, and some other abs exercises dont know what they call of my head
fri-rowing,wide grip pulldowns,t bar,1 arm rowing,dumbell curls, barbell curls,dumbell shoulder press, front side rear raises there r so many exercises i dont know where to start from