Everybody likes training upper body...right? I am offering you a routine that will focus mainly on the upperbody and will allow you to build a bro physique. Yes, you will still be training legs. Thanks for asking.
Day 1: Chest & Back
# Chest emphasis
Incline bench press - 3 x 6-10
Flat bench press - 3 x 6-10
Dips - 2 x F - perform as many reps as you can with good form.
# You can use barbell or dumbbells. It's up to you.
Barbell row/Chest Supported row/T-bar row - 3 x 6-8
Pull-ups - 3 x F
This is all you do on this day. Rest 1-3 minutes between sets. Keep the weight moderate. The workout should not take longer than 40-60 minutes.
Rest and go play some Starcraft 2.
Day 3: Legs & Arms
Leg press - 3 x 8-15
# On the leg press you can go higher in reps to get some real good pump (omg I sound homo) in the legs.
Squat - 3 x 6-8
#You can do any type of squat you won't except for hacks.
Romanian Deadlift - 3 x 8 (skip if doing deadlift on back day)
Hamstring Curl or similar exercise - 4 x 12
# Leg press is done before squats because we want to kill the legs before squatting. That way when you squat your legs will be the weak link and not your back.
EZ Bar Biceps curls - 3 x 6-10
Dumbbel curls on incline bench - 5 x 12
Pull-over or PJR pull-over - 3 x 6-10
Triceps extension of choice - 5 x 12
Day 5: Back & Chest
Deadlift or barbell row - 2 x 8
Lat pull-downs with grip of choice - 5 x 12
Seated cable rows - 5 x 12
Incline press - 5 x 12
Dips - 2 x F
Will I lose leg mass on this routine?
Why separate arm day?
Why no shoulder day?
You can add laterals or rear delt flies. No need for additional front shoulder work.
Can I do this routine on a cut?
Yes but no.
Will I gain an inch on my arms with this routine?
Maybe but it will take time and you can do that with many routines not just this one.
Why train legs just once a week ?
It allows you to ride your bike during the rest of the week. U mad son?
What if I don't do this program?
Not giving a fuck son.
Why not training calves?
Cause calves are genetic son and why have bigger calves when you can have even bigger arms instead.
But bros will get mad that I am not symmetrical. Phaggot.
Only cats are symmetrical son.
Why calves don't grow?
Read THIS son.
Can I add forearm shit, bro?
How long to see results?
Depends how close to your genetic potential you are son. But in general after 8 weeks you should see some gains. If not eat a little more.
Can I do GOMAD ? Ripptards recommend it.
Yes, do GOMAD if you enjoy 6 months cuts because that's what it takes to lose the 50 pounds of PHAT you gain on GOMAD.
Can I use steroids and do this routine?
Yes, but first cut your balls.
Disclaimer: This is just a routine not growth hormone.