Rate workout routine

[Deleted member 16782]

Cardio and abs a few times per week
legs 1x week - not my biggest priority atm
got a home gym so i have to pick exercises i can do at home

will also mix in lower reps, worked out for a year+ mostly doing low reps exercises and i got strong af, but i never gained any muscle size, so i'm trying out higher reps this time

Day 1 - Chest & Back - (Cardio&Abs)

Bench Press: 3-4 sets 8-10 reps

Incline Bench Press: 3-4 sets 8-10 reps

Dips: 3-4 sets 8-10 reps

Bent Over Row: 3-4 sets 8-10 reps

One-Arm Dumbbell Row: 3-4 sets 8-10 reps

Deadlift: 3-4 sets 8-10 reps



Day 2 - Shoulders & Arms - (Cardio&Abs)

Overhead Press: 3-4 sets 8-10 reps

Arnold Press: 3-4 sets 8-10 reps

Lateral Raises: 3-4 sets 8-12 reps

Barbell Curls: 3-4 sets 8-10 reps

Hammer Curls: 3-4 sets 8-10 reps

Close-Grip Bench Press: 3-4 sets 8-10 reps

Skullcrushers: 3-4 sets 8-10 reps


Day 3- Legs - (Cardio&Abs)

Squats: 3-4 sets 8-10 reps

Barbell Hack Squat: 3-4 sets 8-10 reps

Dumbbell Leg Extension: 3-4 sets 8-10 reps

Dumbbell Lying Leg Curl: 3-4 sets 8-10 reps



Day 4 - Chest & Back - (Cardio&Abs)

Bench Press: 3-4 sets 8-10 reps

Incline Bench Press: 3-4 sets 8-10 reps

Dips: 3-4 sets 8-10 reps

Bent Over Row: 3-4 sets 8-10 reps

One-Arm Dumbbell Row: 3-4 sets 8-10 reps

Deadlift: 3-4 sets 8-10 reps



Day 5 - Shoulders & Arms - (Cardio&Abs)

Overhead Press: 3-4 sets 8-10 reps

Arnold Press: 3-4 sets 8-10 reps

Lateral Raises: 3-4 sets 8-12 reps

Barbell Curls: 3-4 sets 8-10 reps

Hammer Curls: 3-4 sets 8-10 reps

Close-Grip Bench Press: 3-4 sets 8-10 reps

Skullcrushers: 3-4 sets 8-10 reps