Do it Like you Mean it, Live it Like you Dream.

Here’s a good Leg, Lower Back, and Bicep workout for ya.

Legs, Lower Back, Bicep.

Legs:

Squats – 6 sets, 8-12 reps
Leg extensions – 6 sets, 12-15 reps
Leg curls – 6 sets, 10-12 reps
Barbell lunges – 5 sets, 15 reps
One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Lower back:

Straight-leg deadlifts – 6 sets, 15 reps

Biceps:

Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps

It takes me about 2 hours to do, so split it into two sessions. Also, your legs are going to be DESTROYED by the time you’re half way through, so do half the leg routine in each workout!

Here’s a good Chest, Tricep, and Upper Back workout for ya.

Chest, Triceps, Upper Back .

Chest:

Bench press – 5 sets, 6-10 reps
Flat bench flies – 5 sets, 6-10 reps
Dumbbell pullovers – 5 sets, 10-12 reps

Upper back:

Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps

Triceps:

Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
Pushdowns (exterior head) – 4 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) – 4 sets, 6-10 reps

It takes about two hours for me to do, so I split it into two one hour sessions. 

I would recommend doing it twice a week, with a few days between, to allow time for muscle recovery.

Peace.