Workout

First off let me just say that this is the workout that works best for me. Everyone is different and everyone has different goals. I found this workout to be the most effective for what  I'm trying to do which is gain size and cuts. Enjoy.

Day One- Arms

Single arm dumbbell curls: 4 sets of 25

Barbell curls: 6 sets of 8

Barbell eccentric explosion curls (slowly let down): 6 sets of 10

Tricep rope pushdown: 4 sets of 25

Dumbell skull crushers: 6 sets of 8

Straight bar pushdown: 6 sets of 10

Day Two- Chest

Flat bench press: 4 sets of 8-12

Incline bench press: 4 sets of 8-12

Decline bench press: 4 sets of 8-12

Incline chest fly: 3 sets of 8-12

Dips: 3 sets of 8-12

Day Three- Back

Dead lift: 1 warm-up set of 10 reps, 4 working sets of 10 reps

Behind the neck pull-up: 1 set to failure

One-Arm pull-up: 1 set to failure

Close-grip pull-up: 1 set to failure

Standard pull-up: 1 set to failure

Bent over row: 3 sets to failure

One-arm dumbbell row: 4 sets of 10

Lat pull-down: 3 sets of 10 reps, 1 set to failure

Low row: 4 sets of 10

Day Four-Shoulders

Lateral raises: 4 sets of 8-12

Dumbbell shoulder press: 4 sets of 8-12

Reverse fly: 4 sets of 8-12

Dumbbell Shrugs: 4 sets of 8-12

Machine shoulder press: 4 sets of 8-12

Day Five- Legs

5 minute warm up walk

20 minute jog

5 minute cool down

Leg extensions: 4 sets of 8-12

Hamstring curls: 4 sets of 8-12

Calf raises: 4 sets of 20

Leg press: 4 sets of 8-12