[bombdigity510]

hey guys its 10:57pm and im kinda bored so i figured id put my current workout online and plz feel free to post ur opinions and help to better my gains...so here it goes...

Monday: chest
Warm-up: DB flyes 3x10
Bench 5x6-10
incline bench or DB 5x6-10
DB bench 3x8-10
flyes 2x10.....
incline flyes 2x10......Sometimes i exclude incline flyes
machine press 3x10
decline DB 4x10

Tuesday: shoulders
Warm-up: shoulder press 3x15 (sometimes warm up with laterals)
shoulder press (working sets) 3x8-10
DB shoulder press 4x8-10
laterals 4x10
front 4x10
rear 4x10
cable laterals 3x10
machine rear laterals 3x10
shrugs 4x20
DB shrugs 4x20

Wednesday: legs
Warm-up: leg extension 3x25
squats 5x20-25
leg press 5x20-25
hack squats 3x15-20
calf raises 3x25
lunges 3x50 yards
leg extension 3x12
lying leg curl 5x15
seated leg curl 3x12

Thursday: back
Warm-up: deadlifts 1x8
deadlifts 5x5
chins 4x12
barbell row 6x10 (overhand grip 3 sets, underhand grip 3 sets)
pull downs 3x10
reverse pull down 3x10
t-bar rows 5x10
seated cable rows 3x10
one arm DB row 4x10 (2 sets each arm)
machine row 3x10
DB row 3x10
machine row 3x10 (different machine)
hyperextensions 1x25

rest friday and repeat etc....

*hope u guys enjoy it and dont forget to reply* tks

[bigterry]

what about biceps & Triceps
your routine seems great, but i suggest you to do dumbbell/ez bar pull over either back or chest day.
is there anything like drop sets.......ect?

to me i wouldn't do too much rowing in one back day, i think it's better to cycle it.
hope its help

[Diesel]

Wow! thats a lot of workouts! Does ur body respond pretty good to that? I dont think ive ever seen so many workouts in a session,

[skywalker]

Great workout plan, keep it up bombdigity!

[MaKaVeLi]

what the...??! You are doing too many excercises for each bodypart workout...Unless you're a seasoned bodybuilder, there is no reason for you to do so many excercises. As bigterry's pointed out - where do you fit in bis and tris?? Perhaps you need to go to the training section of this forum to find a more suitable scheme and split.