[silversky]

monday=chest
pectoral compound
arnold bench press
incline db press
decline db press
change of contraction db flys
forearms
twists
thors hammer
traps
old school shrugs
abs
reverse crunches
cable crunches
Tuesday=legs
stationary lunge
squat sprint
static squats
zercjer squat
static legg press
quter quad legg press
inner thigh legg press
one legged leg curls
stiff legged deadlifts w/ cable
calf
standing calf raises
abs
twisting hanging leg raises
crunches
Wednesday=ticeps
decline db extensions
close grip tris bench concentric+skull crunches Eccentric
old school Extensions
Jm press
incline Tris extensions
db kickbacks
traps
barbell shrugs
Thursday=biceps
21s
one arm incline bench isolation curls
flesor less incline db curls
hammer curls
backward elbows curl
standing inner biceps curl
forearms
static gripping
bb wrist curls
calf
standing one legged calf raise on a two by four
Friday=back & Deltoids
Gironda sternum chin ups
close or medium grip pul ups
side to side chins
good mornings
deadlifts
cable deadlifts
t bar rows
incline bench isolation rows
sholders
front plate raise
rocky press
arnold press
l laterals
prone db flys
static laterals
side lying db side delt raise
traps
beefcake shrugs
abs
hanging leg raises
twisting crunches

[philosopher]

damn.... thats a lot of training a bit overtraing if you ask me...
try to find 1 or 2 basic (compound movements) excersises for youre muslce groups fill them with 2 isolation excersises. thats more then enough

[silversky]

i only do 1-2 sets on each
if i only had 2 back exercises i would not feel like i did much no matter how hard i pushed my self.
can you post what you do?
ill try it for a month i guess

[philosopher]

thats all psychological... i have the same thing, i think every1 does.
but try this out:
day 1: chest/bis
day 2: legs
day 3: rest
day 4: schoulders/traps
day 5: back tris

or

day 1: legs
day 2: chest/tris/soulders
day 3: back/bis/traps
day 4: rest
day 5: repeat day 1 etc....

do 4 excersises for each muscle group exceps bis and tris (3 excerseises)
4 sets per excersise with 8-12 reps.

[fahad]

wuts arnold bench press?

[G O R T]

chest
legs
triceps
biceps
back

I don't know if it's wise to do back the day after biceps.

It's usually better to do something like:

chest
back
legs
triceps
biceps

So you get two days between chest-triceps and back-biceps

[Diesel]

1-2 sets isnt going to do much. stay w/ 3-4 workouts and do 3-4 sets per workout.

[vdawg]

i started a new routine this week also and ive already seen results. im training every body part twice a week but i dropped some exercises and sets so i dont hurt the muscle as much since i am training them twice a week and one week later the results are quite noticeable so im a give this a try for a few more weeks and see where it leads me. imo for me one bodypart a week wasnt giving me the results i wanted and no i am not overtraining by doing this

[philosopher]

i also train every muscle twice a week, 1 workout hard and heavy, second workout more reps less sets. it works pretty good for me

[rubinsteinnyc]

hey fahad you are all big and stuff... but, what about your waist?

[MaKaVeLi]

Silversky thats insane...How long do you spend during each training session?? To add to whats already been mentioned, you should do at least 3-4 excercises each for 3-5 sets (not including warmup sets) for each larger group muscle eg. chest, legs, back and shoulders. You should stick to a total of 12-18 sets. For smaller muscle groups eg.biceps, triceps, calves... you should do at least 2-3 excercises for 3-4 sets. For these you should stick to a total of 8-10 sets. You have said you have seen results but doing that many excercises for only 1-2 sets is not as efficient as doing it the way I have outlined. I think you have been misled into thinking you have to hit EVERY ANGLE, but only seasoned bodybuilders have to worry about this. In terms of a weekly break down follow what philosopher has outlined, personally I follow the first routine exactly and it allows enough rest for muscles to be used in working out other muscle groups.

[silversky]

Originally Posted by vdawg

i started a new routine this week also and ive already seen results. im training every body part twice a week but i dropped some exercises and sets so i dont hurt the muscle as much since i am training them twice a week and one week later the results are quite noticeable so im a give this a try for a few more weeks and see where it leads me. imo for me one bodypart a week wasnt giving me the results i wanted and no i am not overtraining by doing this

i have switched to this...much better thanks