elow 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 30-40minutes.Dumbbell presses: 2 sets x 6-8 repsDips: 2 sets x 6-8 repsIncline presses: 1 sets x 6-8 repsDumbbell flies: 1 sets x 6-8 reps
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
:If you lack width:Wide-grip chins x sets of 30-40Lat Pulldowns 3-4 sets of 15-25*Bent over rows 4-5 sets of 15-8*Deadlifts 4-6 sets of 12-6If 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 12-6If you are proportioned:Using the 66/33Switch your workouts between the width routine and thickness routine.Using the 50/50Wide-grip chins x sets of 30-40Lat 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 12-6For strength:2.