Need help

[LE24/7]

What would be a great routine that i can do on a 4 day workout program how many reps sets etc for strength and mass and for cutting having a really hard time getting size on my arms

[atomant]

First of all, do you want strength and mass, or cutting? It's one or the other and the workout depends on which you choose.

[LE24/7]

I want to do one and my buddy wants to do another i trying to drop 20 -30 lbs

[atomant]

Here's a sample of what you could do for cutting with working out 4 days a week:
Day 1
Dumbbell bench press - 2x12
Cable flyes - 2x10
Incline dumbbell bench - 2x12
Tricep pushdown w/ triangle - 2x12
Skull crushers - 2x12
Bench dips - 2x15
Shrugs - 4x10 vary with dumbbell and barbell
I would throw some pushups in too wherever you want.
Follow this up with your choice of cardio - bike, elliptical, run etc. 20 minutes or so good intensity

Day 2
Swim - I love swimming and realize many people don't have great endurance, so do what you can and know that you will get much better with some hard work.

Day 3
Lat pulldown - 2x15
T-Bar row - 2x12
Dumbbell row - 2x12
Arnold press - 2x15
T-raises (front raise over to lateral and back) - 2x15
Incline dumbbell curl - 2x15
Cable curls - 3x10
Again do some cardio

Day 4
Running with sprint intervals - There are a ton of options for this so just choose whichever one seems best for you whether it be a pyramid or just alternates.

Abs can be done on any day for just a little bit, even on non-workout days.
This is a just a possible guide. Let me know if you have any questions.

[atomant]

Here's one for size and strength.

Day 1
Bench press - 10,8,6
Incline bench - 10,8,6
Cable crossovers - 10,10,8
Cable flyes - 10,10,8
Various pushups to failure

Day 2
Lat pulldown - 10,8,6
T-bar row - 10,10,8
Barbell row - 10,8,6
Dumbbell row - 10,8,8
Arnold press - 10,10,8
Upright row - 10,8,6
T-raises - 10,10,8

Day 3
Barbell curls - 10,8,6
Incline curls - 10,8,8
Preacher curls - 10,8,6
Tricep pushdown - 10,8,6
Close grip bench press - 10,8,6
Overhead extension - 10,8,6
Bench dip - 15,12,10

Day 4
Leg Press - 10,8,6
Squats - 10,10,8
Lunges - 10,8,6
Stand calf raise - 15,10,8
Seat calf raise - 10,8,6

You can vary order as needed and keep in mind that some exercises work better for some than others do.

[atomant]

Hey, just wondering how you guys are progressing and if any changes could be made to help you out.