[jugsgotya]

Monday:
Chest:
Bench press - 3 sets, 6-10 reps
Flat bench flies - 3 sets, 6-10 reps
Incline bench press - 3 sets, 6-10 reps
Cable crossovers - 3 sets, 10-12 reps
Dips - 5 sets, to failure

Tuesday: Back
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 3 sets, 6-10 reps
One-arm dumbbell rows - 3 sets, 6-10 reps
Lat Pull Downs_ 3 sets, 6-10 Reps

Wednesday: Legs
Squats - 3 sets, 8-12 reps
Leg presses - 3 sets, 8-12 reps
Leg extensions - 3 sets, 12-15 reps
Leg curls - 3 sets, 10-12 reps

Thursday: Shoulders
Seated barbell presses - 3 sets, 6-10 reps
Dumbell Press-3 sets, 6-10 reps
Side Laterals 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Rear Laterals 3 sets, 6-10 reps

Friday: Biceps and Triceps
Alternate Dumbell Curls 3 sets, 6-10 reps
Close-grip bench presses 3 sets, 6-10 reps
Over head extension 3 sets, 6-10 reps
Cable Curl 3 sets , 6-10 reps
Seated Dumbell Curls 3 sets, 6- 10 reps


Saturday and sunday off

This is just a thought I am not commited to this routine, just want to know what you guys think anything I am doing wrong? I was thinking of also taking thursday off and swtching with saturday. I am going with the thought of positive failure here. I figure If i can do more than ten reps it is too little weight. Any thoughts and comments are greatly appreciated. Please try not to rip me a new one lol
Also abs everyother day work on them for about 30 minutes

[Palmetto]

I hope you aren't gonna just do those same exercizes every time? I mean that is fine if you are but I find that I get bored with the same exersizes. I would definetly keep the big three going....bench, squat and dl but other than that, the possibilities are endless. Looks like you have the right idea though bro.

[miniduck]

Looks good to me.

[Diesel]

Originally Posted by jugsgotya

Monday:
Chest:
Bench press - 3 sets, 6-10 reps
Flat bench flies - 3 sets, 6-10 reps
Incline bench press - 3 sets, 6-10 reps
Cable crossovers - 3 sets, 10-12 reps
Dips - 5 sets, to failure

way too much here. I'm assuming your going for intensity and if you are then don't do more than 12 sets for big body parts. Also, I would say not to train to failure week after week and I wouldn't exceed more than 1 set to failure per each exercise.

Tuesday: Back
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 3 sets, 6-10 reps
One-arm dumbbell rows - 3 sets, 6-10 reps
Lat Pull Downs_ 3 sets, 6-10 Reps

pretty much the same as above. too many sets and too many sets till failure

Wednesday: Legs
Squats - 3 sets, 8-12 reps
Leg presses - 3 sets, 8-12 reps
Leg extensions - 3 sets, 12-15 reps
Leg curls - 3 sets, 10-12 reps

you need to add another two workouts for your hamstrings. don't be afraid to train hamstrings before quads either.

Thursday: Shoulders
Seated barbell presses - 3 sets, 6-10 reps
Dumbell Press-3 sets, 6-10 reps
Side Laterals 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Rear Laterals 3 sets, 6-10 reps

I would say to drop one of the pressing movements here and to substitute it with another side delt movement. IMO it's better to train traps on back day since your traps are more of a back muscle. Just my personal preference.

Friday: Biceps and Triceps
Alternate Dumbell Curls 3 sets, 6-10 reps
Close-grip bench presses 3 sets, 6-10 reps
Over head extension 3 sets, 6-10 reps
Cable Curl 3 sets , 6-10 reps
Seated Dumbell Curls 3 sets, 6- 10 reps

Add another workout for triceps and it would probably be better to train triceps before biceps. IMO when you train biceps first it's almost impossible to get a pump for your triceps


That's pretty much it but I think you should switch up the days a little. Training back the day before legs isn't the greatest idear. Your back plays an important role in supporting the weight when doing squats. You could try doing legs on Monday's, chest on Tuesday's, off day Wednesday, back on Thursday, shoulder's on Friday, arms on Saturday and then Sunday being another off day.

[Palmetto]

^^Tru...

[tim290280]

This is just a thought I am not commited to this routine, just want to know what you guys think anything I am doing wrong? I was thinking of also taking thursday off and swtching with saturday. I am going with the thought of positive failure here. I figure If i can do more than ten reps it is too little weight. Any thoughts and comments are greatly appreciated. Please try not to rip me a new one lol
Also abs everyother day work on them for about 30 minutes

I've post on other threads about chest flys being a waste of time, I've also mentioned how leg extensions are in the same boat. Aside from that Diesel covered things pretty well.

I'll just mention that positive failure (or any other sort) is only good occasionally. Too regular and you get CNS fatigue which will kill a program.
Use varied rep ranges for different exercises for the same primary muscle group.
Try getting off the body part split idea, your body doesn't work like that.
Abs are not different from any other muscle in the body, and they don't need 30mins of training. Instead spend that 30 mins doing cardio to keep bodyfat down so that abs can be seen. Do some ab strengthening work like weighted crunches (or simmilar).

[jugsgotya]

thanks for all the advice i switched up the routine a little and i think it will work out good for me, thanks guys

[jornT]

Originally Posted by tim290280

I've post on other threads about chest flys being a waste of time, I've also mentioned how leg extensions are in the same boat. Aside from that Diesel covered things pretty well.

I'll just mention that positive failure (or any other sort) is only good occasionally. Too regular and you get CNS fatigue which will kill a program.
Use varied rep ranges for different exercises for the same primary muscle group.
Try getting off the body part split idea, your body doesn't work like that.
Abs are not different from any other muscle in the body, and they don't need 30mins of training. Instead spend that 30 mins doing cardio to keep bodyfat down so that abs can be seen. Do some ab strengthening work like weighted crunches (or simmilar).

Good post. Except weighted crunches = gay

[tim290280]

Good post. Except weighted crunches = gay

Yeh but he's a newbie so the idea of training abs using isometrics and similar methods would be a bit beyond him. Can't rock the boat too much.

For someone more experienced I would have recommended more PLer style core work.