[solidus4008]

im going to be starting a new workout in about a week, i am taking this upcoming week off.

this is what i am planning on doing

Monday
Bench Press (Chest)
Shoulder Exercise TBD (Shoulders)
Close Grip Bench Press (Triceps)
Squats (Quads)

Tuesday
Upright Rows (Traps)
Seated Rows (Back)
Barbell Curls (Biceps
Leg Curls (Hamstring)

Thursday
Incline Press (Chest)
Dumbbell Presses (Shoulders)
Kickbacks (Triceps)
Deadlifts

Friday
Shrugs (Traps)
Pulldowns (Back)
Dumbbell Curls (Biceps)
Leg Curls (Hamstring)

Im lookin at doing about 4 -5 sets for each exercise with increasing weight so my last set is about 6 reps. I will probably do less (2-3) sets for the arm exercises so I don't overtrain.

Feel free to compliment me or completly tear into me.

[betoasphyxiation46]

train each muscle once a week

[Teamorbit]

Dont like it. Its to mixed up and your not going to let your body recover. With that workout you will not be able to focus on a muscle group because your hitting multiple in one day and then hitting the muscle 2 days later but in a different workout. I know your goal is to keep it stimulated all week but remember you grow in recovery not in the gym.

[CataPower]

why don't you train each muscle part once a week?
this is my weekly program
monday:
Chest: bench press 4(sets) x 8-10(reps) +1 x 15
incline bench press 4 x 8-10
incline flyes 4 x 10
cable crossovers 2 x 12
Biceps: barbell curls 4 x 8
alternative dumbbell curls 4 x 10
2 sets of 21's with a barbell
abs

Tuesday
rest

Wednesday
back: deadlifts 1x 15, 1x 10, 2x 6, 1x4, 1x10
barbell rows 4x 8-10
dumbbell rows 2x 10
pulldowns 4 sets to failure
calves: calf raises 6x15
dokey calf raises 2x failure

Thursday
rest

Friday
shoulders:dumbbell presses 4x 8-10
lateral raises 4x 8-10
bent-over dumbbell laterals 4x 12-20
front raises with a 15 kg plate 2x10(very concentated repetitions)
triceps:close grip bench press 4x 8-10
lying triceps extension with a Z-bar 4x 10
cable pressdowns 4 x10
(I cant do dips because of an old injury at my left shoulder...shiiiiiiit)
abs
calves:
calf raises 6x15
dokey calf raises 2x failure

saturday
LEG DAY:
squats 1x 20,1x 10,4x 6,1 set to failure(with 100kg)
leg presses 3x 10
lunges 4x20
leg extensions 3x10
les curls 3x 10
one leg curls 2x 15

sunday
rest

on monday I am doing chest again and so on.....
At 3-4 weeks I change some of the exercises in my program...for example I change the barbell bench presses with dumbbell bench presses..
I hope this example can help you adapt your own program..

[Mygeeto]

try YOUR routine for 2 months (1 month to adapt, 1 to see any results that might come from it)
if it fails to see satisfactory results, go with CataPowers routine :)

[chrispghmuscle]

Good advise mygeeto, good starting point..