Scientifically Optimal Bodybuilding Workout Routine (3 - 6 days)
Take the Last Set of Every Exercise to Failure Back Day 1) Lat Pulldown (may replace with weighted or assisted pullups) x 3 sets of 10 reps 2) Bent Over Barbell Rows (may replace with cable rows) x 3 sets of 10 reps 3) Lat Pushdown x 3 sets of 10 reps 4) Reverse-Pec Dec Flies (may replace with reverse cable flies) x 3 sets of 10 reps 5) Barbell Preacher Curls x 3 sets of 10 reps 6) Hammer Curls x 3 sets of 10 reps Chest Day 1) Barbell Bench Press (may replace with dumbbell bench press) x 3 sets of 10 reps 2) Incline Bench Press (may replace with dumbbell incline bench press) x 3 sets of 10 reps 3) Pec-Dec Fly Machine (may replace with cable flies) x 3 sets of 10 reps 4) Military Press (may replace with seated overhead press x 3 sets of 10 reps 5) Cable Lateral Raises (may replace with dumbbell lateral raises) x 3 sets of 10 reps 6) Overhead Cable Triceps Extensions x 3 sets of 10 reps 7) Triceps Pushdowns x ...