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  1. #1
    nah3117 is offline New Member
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    weekly workout!><!><!

    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...

  2. #2
    JustaFreaK is offline Banned
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    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

  3. #3
    robkesl's Avatar
    robkesl is offline Senior Member
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    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.

  4. #4
    playboii's Avatar
    playboii is offline Senior Member
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    monday - chest back tuesday- shoulders wednesday -legs thursday- arms

  5. #5
    JustaFreaK is offline Banned
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    robkes... why did you ask for advice if your going to nag us?

  6. #6
    robkesl's Avatar
    robkesl is offline Senior Member
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    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
    Last edited by robkesl; 05-30-2005 at 01:25 AM.

  7. #7
    JustaFreaK is offline Banned
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    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!!!!

  8. #8
    robkesl's Avatar
    robkesl is offline Senior Member
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    Quote 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!

  9. #9
    JustaFreaK is offline Banned
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    if i jumped off a cliff would u?

    your a smartass

  10. #10
    robkesl's Avatar
    robkesl is offline Senior Member
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    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.

  11. #11
    JustaFreaK is offline Banned
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    dont be so tight...no worries

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