Alright so i checked out some sites and stickies and i'm trying to come up with a workout. my aim is to mainly get ripped but i wouldn't mind gaining some size as well if thats possible. I'm just not too sure what to make the reps on each of these, if someone could help me out.
training day 1.
stretch
box squat
flat dumbbell press
walking lunges
seated rows
triceps pull downs
crunches
face pulls
training day 2
stretch
bench press
pull ups 3 sets to failure
lunges
standing military press
dumbbell rows
crunches
scarecrow
training day 3
stretch
dead lifts
flat dumbbell press
lunges
seated rows
bicep curls
crunches
rotation movement
training day 1.
stretch
box squat
flat dumbbell press
walking lunges
seated rows
triceps pull downs
crunches
face pulls
training day 2
stretch
bench press
pull ups 3 sets to failure
lunges
standing military press
dumbbell rows
crunches
scarecrow
training day 3
stretch
dead lifts
flat dumbbell press
lunges
seated rows
bicep curls
crunches
rotation movement