I'm going to the model look - low body fat and decent amount of my mass. I don't want massive arms or legs. I've been lifting for some time now, but I want to get more serious about it now.

This is my routine:

Monday: Chest and Triceps * 4 sets of Incline Dumbbell Press, 10-12 reps

  • 3 sets of Bench Press, 10-12 reps

  • 3 sets of decline bench press 10-12 reps

  • 3 sets of Nautilus press 10-12 reps

  • 3 sets of cable chest fly 10-12 reps

  • 3 sets of Dips until failure

  • 4 sets of arm extensions 8-10 reps

  • 3 sets of Skullcrushers 8-10 reps super settled with - 3 sets of Close-Grip Bench Press 8-10 reps

Tuesday: H.I.I.T and ABS

  • Sprints in the pool. 1 minute sprints with 1 minute freestyle pace for 12 reps

Wednesday: Legs and Shoulders

  • 4 sets of Squats 8-10 reps

  • 3 sets of calves on machine rep till failure

  • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps

  • 3 sets of Upright Rows supersetted with Lateral Raises 10-12 reps

  • 3 sets of front raises 10-12 reps

  • 3 sets of Lying Rear Delt Raises 10-12 reps

  • 3 sets of Arnold pressed 10-12 reps

Thursday: H.I.I.T. and ABS

  • Sprints in the pool. 1 minute sprints with 1 minute freestyle pace for 12 reps

Friday: Back and Biceps

  • 3 sets of Lat Pulldowns 8-10 reps

  • 4 sets of Deadlifts 8-10 reps

  • 3 sets of Bent Over Rows 8-10 reps

  • 3 sets of Dumbell Rows 8-10 reps

  • 3 set of back machine 10-12 reps

  • 3 sets of Barbell Curls, 8-10 reps

  • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

  • 3 sets of 21's

Diet:

  • ton of water

  • plan on mostly eating: salmon, tilapia, turkey breast burgers, oatmeal, spinach, apples, and some other veggies.

Debating: should I add a full body workout day to my routine:

  • 3 sets of Deadlifts 8-10 reps

  • 3 sets of Squats 8-10 reps

  • 3 sets of Clean and Jerk 8-10 reps

  • 3 sets of Weighted Pull ups 8-10 reps