[Shadowfox]

Monday
Squat 5x5
Deadlifts 5x5
Leg curls 3x10
Leg extensions 3x10
Standing calf raises 3x10 triple drop

Tuesday
Bench 5x5
Incline 3x10
Decline 3x10
Db flyes 2x10
Scull crushers 3x10
Triceps pressdowns 3x10

Wens rest

Thursday
Bent over rows 3x10
Lat bar pulldowns 3x10
One arm db rows3x10
Heavy ez bar curls 3x8
Hammer curls 3x10


Friday
Military 5x5
Arnold raises 2x10
Lat raises 2x10
Upright rows 2x10
Db shrugs 3x10


yes i made this is it any good?

[Dylan5000]

I'm not a pro or anything but I can give you some suggestions based on what's worked for me so far:
1)You're relatively new to the iron game, no? If so then squatting and deadlifting in the same workout isn't a bad idea - I had great results doing it last year. But once you start pumping some heavy weights you should probably move the deads over to Thursday. A word of warning though, 5 sets each of squats and deads may be a little much unless you're ramping the weight.

2)I don't see a need for 4 chest movements, you could probably ditch the decline presses.

3)Personally I would do close-grip benches instead of skullcrushers but many would probably disagree with me there, so see what some more experienced lifters have to say first before taking my advice to heart.

[Mygeeto]

looks good to me

[Shadowfox]

Squat 5x5
SLDL 5x5
Leg curls 3x10
Leg extensions 3x10
Standing calf raises 3x10 triple drop

Tuesday
Bench 5x warmup 10 8 6 12
Incline 3x10
Decline 3x10
Db flyes 2x10
Scull crushers 3x10
Triceps pressdowns 3x10

Wens rest

Thursday
Deadlifts 5x5
Bent over rows 3x10
Lat bar pulldowns 3x10
One arm db rows3x10
Heavy ez bar curls 3x8
Hammer curls 3x10


Friday
Military 5x5
Arnold raises 2x10
Lat raises 2x10
Upright rows 2x10
Db shrugs 4x10

[Sparky_dustin]

What kind of training style do you utilise? With the sets and reps you are using you should be using a very heavy weight otherwise you need up your sets to 4 and your reps to 10-12.

[Shadowfox]

Originally Posted by Sparky_dustin

What kind of training style do you utilise? With the sets and reps you are using you should be using a very heavy weight otherwise you need up your sets to 4 and your reps to 10-12.

kk will do

[Shadowfox]

Monday
Bench 5x warmup 10 8 6 12
Incline 4x10
Dips 4x10
Db flyes 2x10
Scull crushers 4x10
Triceps pressdowns 4x10

Tuesday
Squat 5x5
SLDL 5x5
hack squats 4x10
Leg curls 4x10
Leg extensions 4x10
Standing calf raises 4x10


Wens rest

Thursday
deads 5x5
Bent over rows 4x10
Lat bar pulldowns 4x10
One arm db rows4x10
Heavy ez bar curls 4x8
Hammer curls 3x10


Friday
Military 5x5
Arnold raises 4x10
Lat raises 4x10
Upright rows 4x10
Db shrugs 4x10
final workout!

[Sparky_dustin]

Looks very similar to the routine that I use, with a few variations in the exercises and the number of exercises per body part. I find that my body responds best to a high intensity style of bodybuilding, very heavy weight with low reps 8-10. My quad day consists of only 4 exercises but by the end (45-60min) I'm almost crawling out the door.
-Leg extensions for warmup---3 sets
-Squats---3-4 sets
-Hack squats (6 sets gradually increasing to 810-900lbs)
-Incline Leg press to finish off---usually to failure.

[Mygeeto]

Originally Posted by Sparky_dustin

Looks very similar to the routine that I use, with a few variations in the exercises and the number of exercises per body part. I find that my body responds best to a high intensity style of bodybuilding, very heavy weight with low reps 8-10. My quad day consists of only 4 exercises but by the end (45-60min) I'm almost crawling out the door.
-Leg extensions for warmup---3 sets
-Squats---3-4 sets
-Hack squats (6 sets gradually increasing to 810-900lbs)
-Incline Leg press to finish off---usually to failure.

hehehehe

[roccodart440]

DO not squat and deadlift on the same day.