Thanks for all the advice guys i to consideration and was searching through forums of other people with the same problem and found this routine. Is it any better? thoughts opinions?


Day - 1
3 sets of 12, 8, 8 Flat Barbell Bench Press
3 sets of 12, 8, 8 Seated Cable Rows
3 sets of 12, 8, 8 Squats
3 sets of 12, 8, 8 Military Press
3 sets of 12, 8, 8 Barbell Curls

Day - 2
3 sets of 5, 5, 5 Deadlifts
3 sets of 12, 8, 8 Dumbbell Flyes
3 sets 12, 8, 8 ( each ) Superset Leg Curls and Extensions
3 sets of 12, 8, 8 Dumbbell Lateral Raises
3 sets of 12, 8, 8 Dumbbell Tricep Extensions

Day - 3
3 sets of 12, 8, 8 Incline Barbell Bench Press
3 sets of 12, 8, 8 Squats/Leg Press
3 sets of 12, 8, 8 Seated Overhead Dumbbell Press
3 sets to failure Dips
3 sets to failure Pullups

Should i do this like a 3 days on one off then 3 days on or do a 1 day on one day off one day on one day off type of thing?