muscle building

This routine is a 3-day-a-week workout routine. Each workout day is followed by 1 rest day and the third workout is followed by 1 or 2 rest days.

day 1

1. Barbell squat-4x8

2. Bench Press-4x8

3. Pullups-4x8

4. Standing military press-4x8

5. Barbell curl-4x8

6. Ab roller-4x8

1. Deadlift-5x5

2. Bent over barbell row-5x5

3. Incline dumbbell press-5x5

4. Side lateral raise-5x5

5. Standing dumbbell triceps extensions-5x5

6. Hammer curls-5x5

1. Dumbbell lunges-3x12

2. Dips-3x12

3. Chin-up-3x12

4. Double kettlebell push press-3x12

5. Seated calf raise-3x12

6. Plate twist-1x12

From bodybuilding.com