Try this push / pull / legs routine.
First day train the push muscles of the upper body – chest, shoulders and triceps.
Second day train the pull muscles of the upper body – back, traps and biceps.
Third day train quads, hamstrings and calves.
Start out your routines with heavy compound lifts to maximize central nervous system (CNS) stimulation and stimulate muscle and strength gains.
Then perform machine / cable movements with moderate loads. And finish off with isolation exercises with higher reps.
Sample Push Workout (chest, shoulders and triceps):
1. Barbell Flat Bench Press 4 sets x 8 reps
2. Barbell Incline Bench Press 4 sets x 8 reps
3. Barbell Seated Shoulder Press 4 sets x 8 reps
4. Dumbbell Seated Shoulder Press 4 sets x 8 reps
6. Dumbbell Lateral Shoulder Raises 4 sets 10 reps
7. Dumbbell Rear Delt Raises 4 sets x 10 reps
8. Parallel Bar Triceps Dips 4 sets x 10 reps
9. Cable Rope Triceps Pushdown 4 sets x 12 reps
Sample Pull Workout (back, traps and biceps):
1. Conventional Deadlift 3 sets x 6 reps (Deadlift once a week)
2. Medium Grip Pull Ups 4 sets x failure
3. Seated Cable Rows 4 sets x 8 reps
4. Cable Lat Pulldowns 4 sets x 8 reps
5. Machine High Rows 4 sets x 8 reps
6. Machine Low Rows 4 sets x 8 reps
7. Barbell Shoulder Shrugs 4 sets x 10 reps
8. Barbell Biceps Curl 4 sets x 10 reps
9. Dumbbell Hammer Curl 4 sets x 10 reps
Sample Leg Workout (quads, hamstrings, calves):
1. Barbell Back Squat 3 sets x 8 reps
2. Leg Press 3 sets x 10 reps
3. Dumbbell Lunges 3 sets x 10 reps
4. Hamstring Curls 3 sets x 10 reps
5. Standing Calf Raises 4 sets x 12 reps
6. Seated Calf Raises 4 sets x 12 reps
To maximize muscle and strength gains on this program, eat smart but eat big. Get quality sources of lean protein, complex carbohydrates and healthy fats.
To recover better and make solid progress, supplement with Whey protein shakes, creatine, fish oil and quality multivitamins.
Get quality 7 – 9 hours of sleep and 1 or 2 20-minute power naps during the day. Keep your stress levels low.