Workout Program

So after alot of rearch online and magazines i finally came across this workout program that is a 6 day split and is designed for mass building, something a bodybuilder would want.  These workouts will be long so i think i will alternate which ones i do each day, taking out a couple here and there and switching them in on the next day so i dont stay in the gym for hours.  But This is it, I will be posting up my results and progress of what i lifted choosing one day each week to post up once i start actually lifting.  So keep posted on my blog, follow me, and see where this goes!  Also will give advice and take any when offered!

Monday/Wednesday/Friday

Chest
Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each

Back
Pull-ups: 4 sets of 10 reps minimum
Close-grip chins: 4 sets of 10 reps
T-bar rows: 4 sets of 15, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps

Thighs
Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
Front squats: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each

Calves
Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals
Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps

Tuesday/Thursday/Saturday

Shoulders
Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up
Lateral raises: 4 sets of 8 reps each
Bent-over dumbbell laterals: 4 sets of 8 reps each
Dumbbell shrugs: 3 sets of 10 reps each

Upper arms
Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps
Incline dumbbell curls: 4 sets of 8 reps each
Concentration curls: 3 sets of 8 reps each
One-arm triceps extensions: 3 sets of 10 reps each

Forearms
Barbell wrist curls: 4 sets of 10 reps each
Reverse wrist curls: 3 sets of 10 reps each

Calves
Seated calf raises: 4 sets of 10 reps each

Abdominals
Reverse crunches: 4 sets of 25 reps
Seated twists: 100 reps each side
Vertical bench crunches: 4 sets of 25 reps