monday and thursday (set 4) (reps 10) for all the exercises

chest and biceps

bb flat bench
bb incline bench
bb decline bench

concentration curl4*10
preacher cur4×10
barbell curl 4×10

tuesday and friday

back and tricep

chin up
bb row
deadlift
pull over

kick backs
skull crusher
dips

wednesday and saturday

legs and shoulders

squat
lunges
step up
leg extension

fron raises
side raises
upright row

ok this is my volume routine for 6months
the gym trainer told me that its the only way i could get some gains(this routine)

height 5feet 7 inches weight 152 pounds goal 180 pounds

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