[JaKKd up]

Here's my routine for the next 3-4 weeks. I have a training partner for all excersizes I do so I usually go heavy and do 4-6 sets for each excersize. All reps are pyramid for example 10x-8x-6x-5x etc.

Day 1: Chest and Bi's
Flat BB Bench Press- 5 sets; 5-10 reps
Incline BB Bench Press- 4 sets; 5-8 reps
Dumbell Flyes- 3 sets; 8-12 reps
Standing DB curls 4 sets; 8-12 reps, immedietly followed by 4 sets barbell curls 5-8 reps.
Hammer curls- 3sets 8-12x
Preacher curls- 3 sets 6-10x

Day 2: OFF

Day 3: Legs
Squats- 6 sets 4-12x
Front Squats (Smith Machine)- 4 sets 6-10x
High Leg Press Machine (hits more Hams than quads)- 3 sets 5-10x
Calf Raises- 4 setes 6-10x

Day 4: OFF

Day 5: Shoulders and Tri's
Military Press- 4 sets 5-12x
Side Raises- 3 Dropsets 10x-10x-failure
Upright Rows- 3 sets 8-10x
Close Grip Bench Press- 5 sets 4-10x
Skullcrushers- 4sets 6-10x
Pushdowns- 3 sets 8-10x

Day 6: Back and Abs
Revers Close Grip Pullups- 4 sets 6-10x
Deadlifts 5 sets (HEAVY!) 6-10x
T-Bar Rows (Chest on pad)- 4 sets 5-10x
Reverse Peck Deck- 3 sets 8-10x
Decline Crunches- 3 sets 10-12x
Cable Crunches- 3 sets 10-12x

Day 7: OFF

[Rocky]

Nice looking session! Lot of sets though but each to their own!
The only thing I'd suggest is maybe doing another ham exercise such as a leg curl (SLDL might be a bit much with the other stuff!) And maybe a wide grip chin or pulldown for width!
Good luck with it though!

[JaKKd up]

Yea I was doing wide grip pullups for weeks so I thought I'd change it up.

[jornT]

Way to much! How long you're in the gym?

[JaKKd up]

These are usually my goals on how much to get done. If I'm done or not I GansterBounce out the gym after 75 mins, no matter if I am done or not. Remember I have a workout partner so I spot him then when he is done I hop on and go w/out much rest except for spotting him. Sometime the w/o lasts 60 mins and sometimes 70-75 mins.

[MaKaVeLi]

Your doing too many exercises and sets for your bis and I agree with Rocky that you need to do at least one Hamstring exercise... by the way Reverse Pec-Deck is actually for your posterior (rear) delts and only secondary are your rhomboids, other than that it's a good routine

[JaKKd up]

Rear delts are part of back just like they are part of shoulders. You can work them on either day. As for my hamsrings not getting enough of a w/o I get enough fatigue from all those squats, so I don't have much energy for another hammy exersize. Also I will scale down Bi's a bit didn't notice how much I was overworking them.

[smac42]

Originally Posted by Rocky

Nice looking session! Lot of sets though but each to their own!
The only thing I'd suggest is maybe doing another ham exercise such as a leg curl (SLDL might be a bit much with the other stuff!) And maybe a wide grip chin or pulldown for width!
Good luck with it though!

I agree with Rocky. Cut back a bit on sets and bust your ass every time you train because overall you have a good routine!

[Nothin' but a peanut!!]

looks very good mate already said but wipe the leg presses, esp if you're doing 2 squt exercises thats massive for quads