weekly workout!><!><!

**nah3117** · 05-29-2005, 11:42 PM

i am getting more and more serious into bodybuilding and my workouts seem to be more and more careless. i was just wondering what muscle groups you guys do on diff. days of the week...

**JustaFreaK** · 05-29-2005, 11:46 PM

DAY 1
Leg extensions 5 8-10
Squats 5 6-8
Leg presses 5 6-8
Lunqes 5 6-8
Hamstrinqs Leg curls 5 6-8
Stiff-leg deadlifts 5 6-8
DAY 2
Back Chinups 5 6-8
Barbell rows 5 6-8
Dumbbell rows 5 6-8
Seated cable rows 5 6-8
Pulldowns 5 6-8
DAY 3
Shoulders Military presses 5 6-8
Dumbbell side laterals 5 6-8
Dumbbell front raises 5 6-8
Bent rear laterals 5 6-8
Biceps Barbell curls 5 6-8
Dumbbell curls 5 6-8
Preacher curls 5 6-8
Cable curls 5 6-8
DAY 4
Chest Bench presses 5 6-8
Incline dumbbell presses 5 6-8
Dumbbell flyes 5 6-8
Incline flyes 5 6-8
Triceps Pushdowns 5 6-8
Dumbbell extensions 5 6-8
Dips between benches 5 6-8
French presses 5 6-8

**robkesl** · 05-29-2005, 11:52 PM

i usually start the week out with chest, sometimes i do both chest and back on the same day push/pull workout, its good stuff. but i dont have certain days that i do certain muscles, the days of the week always change. day 1 ill do chest, day 2 ill do legs, day 3 ill do back, day 4 shoulders, day 5 arms. but every week is slightly different. chest is always first followed by legs. then days 3,4,5 are switched around. i do abs 3 times a week, calfs 2x

this is what i have found works the best for me. then i follow with 2 days off. all workouts are over an hour, except shoulders, im usually done in about 50 minutes.

**playboii** · 05-30-2005, 12:19 AM

monday - chest back tuesday- shoulders wednesday -legs thursday- arms

**JustaFreaK** · 05-30-2005, 12:21 AM

robkes... why did you ask for advice if your going to nag us?

**robkesl** · 05-30-2005, 12:22 AM

im sorry, what do you mean. i certainly am not trying to nag anyone. im sorry if i come off that way.

what did i ask advice for? probally something about steroids . im sorry i just dont understand what your talking about

**JustaFreaK** · 05-30-2005, 12:26 AM

quote by you :

i usually start the week out with chest, sometimes i do both chest and back on the same day push/pull workout, its good stuff. but i dont have certain days that i do certain muscles, the days of the week always change. day 1 ill do chest, day 2 ill do legs, day 3 ill do back, day 4 shoulders, day 5 arms. but every week is slightly different. chest is always first followed by legs. then days 3,4,5 are switched around. i do abs 3 times a week, calfs 2x

this is what i have found works the best for me. then i follow with 2 days off. all workouts are over an hour, except shoulders, im usually done in about 50 minutes.

not everything works for everyone remember that!!!!

**robkesl** · 05-30-2005, 12:29 AM

Originally Posted by JustaFreaK

quote by you :

i usually start the week out with chest, sometimes i do both chest and back on the same day push/pull workout, its good stuff. but i dont have certain days that i do certain muscles, the days of the week always change. day 1 ill do chest, day 2 ill do legs, day 3 ill do back, day 4 shoulders, day 5 arms. but every week is slightly different. chest is always first followed by legs. then days 3,4,5 are switched around. i do abs 3 times a week, calfs 2x

this is what i have found works the best for me. then i follow with 2 days off. all workouts are over an hour, except shoulders, im usually done in about 50 minutes.

not everything works for everyone remember that!!!!

umm yeah, that why i said this is what works for me. by stating that im not implying that it will work for everybody, and on this quote i didnt ask for advice, i was responding to nah's question on what muscles people do on different days of the week. and i still dont understand how in anyway what i posted was a nag!

**JustaFreaK** · 05-30-2005, 12:30 AM

if i jumped off a cliff would u?

your a smartass

**robkesl** · 05-30-2005, 12:34 AM

how am i a smart ass. what are you talking about, i just responded to his question, and i dont know. i dont mean to nag anyone, im just here to learn about steroids and help people out, ive been lifting for about 4 years ive been nationally certified trainer for 3, im about to enter my final year as a nutr. and fitness major. as someone whos making their career fitness related. alls i want to do is help people out with fitness stuff. im sorry if we are at a misunderstanding.