more info

[tanner2007]

i wanna get strong but get big mussle 2
so workout is

Bicept:
Bicept Curls=25 pounds=10 reps per set=5 sets

Triceps:
Benchdips= ( wieght 145 pounds)=20 reps per set=5 sets


Forearms:
Wrist Curls= 15 pounds=10 reps per set=5 sets

Chest:
Benchpress= 105 pounds=10 reps per set=5 sets

Back:et=5 sets
Pushups= ( wieght 145 pounds)=15 reps per set=5 sets


Shoulders:
Two Arm Front Deltoid Dumbbell Raises=15 pounds=10 reps per set=5 sets

Dumbbell Deltoid Lateral Raises=15 pounds=10 reps per set=5 sets

Standing Barbell Deltoid Presses Behind Head=30 pounds=10 reps per set=5 sets


ill i will add the rest latetr but this is upper body is it loom ok to u and how can i do them all in one day so ic an do all lower body the next cuase aobut when i get to the third or fourth one i get to tired and weak

[swanso5]

i've given you many options but there we go again

if you want to do the upper and lower body split than do this (you'd be best suited to full body though if your work capacity is low):

mon - lower, abs
tue - upper
wed - off
thu - lower, abs
fri - off
sat - upper
sun - off

mon - squats
stiff legged lifts
reverse lunge
leg raise variation
rotational ab exercise
wted crunch variation

Tue - row vatriation
bench variation
pull up variation
shoulder press variation

thu - deadlift variation
leg curl
lunge variation
ab circuit but different exercises

sat - pull up
shoulder press
bench
row