ok do this is what i do
I do 4 sets of 10 of each
day1-chest/triceps
bench press
incline press
dumbell flys
straight bar pushdowns(triceps)
dips
day2-back/biceps
lat pulldowns
seated row
barbell curls
dumbell curls
hammer curls
day3-legs/shoulders
leg press
calf press on leg press machine
leg extensions
seated leg curls
dumbell raises
upright rows
day4-chest and triceps again
day5-back and biceps again
day6-legs and shoulders again
day7-off
i do abs every 2 daysss pls help on this add exsercises or whatever i wanna build mass pls rate and help me improve my routine ))
I do 4 sets of 10 of each
day1-chest/triceps
bench press
incline press
dumbell flys
straight bar pushdowns(triceps)
dips
day2-back/biceps
lat pulldowns
seated row
barbell curls
dumbell curls
hammer curls
day3-legs/shoulders
leg press
calf press on leg press machine
leg extensions
seated leg curls
dumbell raises
upright rows
day4-chest and triceps again
day5-back and biceps again
day6-legs and shoulders again
day7-off
i do abs every 2 daysss pls help on this add exsercises or whatever i wanna build mass pls rate and help me improve my routine ))