Work Out Routine Suggest

[lakhan123]

this is good keep it up.

[lakhan123]

this is good keep it up.

[lakhan123]

this is good keep it up.

[choochoo]

i suggest you stick to ,day 1 -chest -flat bench press x5 first 2 sets warm up ,then 3 work sets increasing weight with each set 10 reps per set
followed by shoulders-stick with shoulder press x4 -1 warm up set only as working chest would have warmed your shoulders 3 work sets as before
followed by 2 sets of close grip bench press for triceps ,add 3 sets of abs x30 ,and 2 sets of hyperextensions for lower back x10 .thats you finished day 1
day 2 squats x5 sets 2 warm up sets followed by 3 work sets for 10 reps each
deadlift x4 sets 1 warm up followed by 3 work sets for 10 reps
followed by 4 sets of calves 20 reps per set
day 3 try chins 4x10 reps if you can not do chins try lat pulldowns to the front x4 sets 10 reps
,shrugs x4 sets 10 reps
bicep curls x2 sets 10 reps followed by abs and lower back as before
stick with this routine for 2 months concentrate on form not on ego training
add 2 protein shakes per day and 1 scoop of creatine only 30 minutes before your workout