[pokerg1]

mon-chest/tri
tues-back/bi
wed-leg/shoulder
thurs-rest
fri-chest/tri
sat-back/bi
sun-rest

chest/tri
bench-3x8
cable crossover-3x8
cable bench(dunno wat its called)-4x8
tripcep extension-3x8
tri rope pulldown-3x8
seated dips-3x20

back/bi
deadlift-3x8
seated cable row-3x8
lat pulldown-3x8
hammer curl-3x8
curl-3x8
pearcher curl-3x8

leg/shoulder
leg press-3x8
leg extension-3x8
calf raise-3x8
cable shoulder press-3x8
front 2 dumbell raise-3x8
side lat raise-3x8

[mkettlewell15]

Get some squats in your leg workout, also keep in mind that deadlifts are a mojor hamstring workout and you are doing that the day before your leg workout. Mabye try putting them on your leg day.

Try putting shoulders on a separate day so you can get some more exercises in there for legs.

Also you might want to put legs at the start of your week right before a rest day.

[davidm3]

Add some shrugs and upright rows in there on shoulder day.

[lil_big_junior]

i see NO LEG WORK

[young_guns]

wat do u guys think of this? ( i didnt not make it but have been using it and fin it works well and i add in 1 or 2 exersises 2 each muscle group normally to get a better work out))
DAY 1: QUADS, CALVES, HAMSTRINGS
- Leg Extensions (3 sets of 12)
- Barbell Squats (4 sets of 8)
- Barbell Calf Raise (3 sets of 8)
- Dumbell Calf Raise (3 sets of 20)
- Stiff Legged Deadlifts (3 sets of 10)
- Barbell Lunges (3 sets of 10)


DAY 2: CHEST, TRICEPS, FOREARMS
- Flat Bench Press (4 sets of 8)
- Incline Bench Press (4 sets of 8)
- Incline Dumbell Flyes (3 sets of 10)
- Dips triceps version (3 sets of 10)
- Close Grip Bench Press (3 sets of 10)
- Skull Crushers (3 sets of 10)
- Barbell Wrist curls (3 sets of 10)


DAY 3: SHOULDERS, TRAPS
- Military Press (4 sets of 8)
- Side laterals (3 sets of 10)
- Front raises or db rear laterals (3 sets of 10)
- Back Barbell Shrugs (4 sets of 8)
- Front barbell Shrugs (3 sets of 10)
- Upright Rows (3 sets of 10)



DAY 4: BACK/LATS, BICEPS
- Wide Grip Pull Ups (3 sets of 10)
- Deadlifts. every other week (4 sets of 8)
- Bent Over Barbell Rows (3 sets of 10)
- Dumbell Rows on bench (3 sets of 10)
- Narrow Grip Barbell Curls (2 sets of 10)
- Wide Grip Barbell Curls (2 sets of 10)
- Incline Hammer Curls (3 sets of 10)
- Concentration Curls (4 sets of 10)

[bigbencher]

you should try doing chest with bis and back with tris..cuz when your working your chest your doing a pushing motion which also does your tris so when your done your chest workouts your tris are already tired which will make your tris weaker when you work them..

if you work your chest with your bis your doing two different motions so both body parts would be fresh when your working them.

[Kirk]

young guns, your split looks well from what im seeing

[bigbull]

i would tri do legs on there own imo

[blacktaboo]

Originally Posted by pokerg1

mon-chest/tri
tues-back/bi
wed-leg/shoulder
thurs-rest
fri-chest/tri
sat-back/bi
sun-rest

chest/tri
bench-3x8
cable crossover-3x8
cable bench(dunno wat its called)-4x8
tripcep extension-3x8
tri rope pulldown-3x8
seated dips-3x20

back/bi
deadlift-3x8
seated cable row-3x8
lat pulldown-3x8
hammer curl-3x8
curl-3x8
pearcher curl-3x8

leg/shoulder
leg press-3x8
leg extension-3x8
calf raise-3x8
cable shoulder press-3x8
front 2 dumbell raise-3x8
side lat raise-3x8

try to pick 4 movements for each body part starting with compound movements for size and strength.... i would leave out the cable cross overs and replace with flyes...also add incline press to ur chest routine...and pullovers.....leave out the cable shoulder press and replace with dbell or bbell press..include high pulls and shrugs....ur leg workout is very very poor... include squats and lounges or hack squats.....also u need to work ur hamstrings... do stiff leg deadlifts..leg curls for best results.... oh and also add dumbell rows or barbell rows to ur back workout..
stick with this and ur body should transform....hows ur diet looking???