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Old 06-12-2011, 12:32 PM   #12
Traphouse86
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Join Date: Jan 2011
Location: Hartsville, SC
Posts: 1,361
Training Exp: 6 Years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Muscle Milk & Xtend
Reputation: 15557
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I am by no means a expert when it comes to template/routine layouts, but I will say like most on here that it would be optimal for you to go for a three day routine. I'm not sure of your level with the iron but I pretty sure this would work for anyone from beginner-expert:

This is a routine type ive used in the past with some really good results


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick 2 of the three listed as long as one is squats)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
reverse hypers, pull thrus or glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

Give this a go and see what you think. Also I can't take credit for this routine for I did not write it.
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