[Lintmeister]

Hey guys, this is my training, it sometimes gets altered to add a bit of variation, i usually do 4 sets of 6-12 reps, sometimes do 4 reps for a little strength, and sometimes push it to 5 sets if i can feel the will to do more.

Monday - Back
Tuesday - Chest
Wednesday - Legs
Thursday - Shoulders
Friday - Arms
Saturday - Off
Sunday - Off

I do calves every monday wednesday and friday, and abd every tuesday and thursday.


Chest

Bench Press
Incline Bench Press
DB Flies
Crossovers



Back

Deadlifts
T-Bar Row
DB Pullovers
Seated Row
One hand DB Row
Shrugs



Legs

Squats
45 degree Leg Press
Quad Extensions
Hamstring Curls



Shoulders

BB Shoulder Press
Seated Lateral Raises
DB Shoulder Press
Bent Over DB Raises



Arms (3 sets each)

Dips
BB Curls
Skullcrushers
Standing Curls
Tricep Pushdowns
Concentration Curls



Calves

Seated Calf Raises
Standing Calf Raises



Abs

Incline Crunches
Weighted Crunches


What you think?

[MaKaVeLi]

You should seriously consider avoiding 5 days in a row because your nervous system needs resting time in between. Here's a suggestion:

Mon: Chest & Bis
Tues: Legs & Abs
Wed: Rest
Thurs: Shoulders
Fri: Back & Tris
Sat: Rest
Sun: Rest

How advanced are you into your training?? If you're not already an advanced BBer then unless you're pressed for time you don't really need a full session just to do Back or Chest or even Legs...

[deadman315x]

nice rotation

[Rocky]

I agree with Makaveli with the rest days! Too much as is imo!