Alright i red the Christian Thibaudeau article training for newbies and i came up with a routine like this. I am doing the wsfsb routine for my legs because i want to train the legs like an athlete.
Monday-Chest/Biceps
1.Incline Bench-4x8-12
2.Flat Bench-4x8-12
3.Flat Db flyes-4x8-12
4.Barbell Curl-3x10
5.Concentration or hammer curl-3x10
Tuesday
Squats-work up to 5 rm
unilateral movement-4x8-15
posterior chain movement-4x8-15
high rep abdominal circuit
Thursday-Back/Calves and a little bit of legs
1.Deadlift-4x6-12
2.Barbell or Dumbell Row-4x6-12
3.Wide grip lat pulldown-4x8-10
4.Seated Cable row-4x8-10
5.Jump training 8x3 jumps
6.Posterior chain movement-4x8-15
7.Calves-3x15
Friday-Shoulders/Triceps/Abs
1.Shoulder Press-4x8-12
2.Lateral Raise-4x8-12
3.Rear Laterals-4x8-12
4.Close Grip Bench-4x10-12
5.Dips-4x12-15
6.Weighted abs
I used this table as a guide from his article.
Functional hypertrophy (6-8 reps)
Total hypertrophy (9-12 reps)
Strength-endurance (13-15 reps)
Number of exercises per muscle group
Back: 3-4
Chest: 3
Quadriceps: 3
Hamstrings: 2-3
Deltoids: 2-3
Biceps: 1-2
Triceps: 1-2
Calves: 1-2
Sets per exercise
If performing 6-8 reps: 4-5 sets
If performing 9-12 reps: 3-4 sets
If performing 13-15 reps: 2-3 sets
Rest between sets
6-8 reps = 90-120 seconds
9-12 reps = 60-75 seconds
13-15 reps = 30-45 seconds
All help is welcome