How's this routine..

Rep range: higher to lower

Mon- Chest

Flat barbell bench - 4 sets
Incline dumbell presss - 4 sets
Cable crossovers - 4 sets
Pec Deck - 3 sets

Tue - Back/Traps

Deadlifts - 4 sets
DB rows - 4 sets
Pulldowns - 4 sets
Pulley rows - 4 sets
Pullovers - 4 sets

Wed - Off


Thur - Shoulders/Biceps/Triceps

Barbell Shoulder press - 4 sets
DB side laterals - 4 sets
lying DB raises - 4 sets

Close grip bench - 4 sets
Skull Crushers - 4 sets
Cable pushdowns - 4 sets

Barbell curl - 4 sets
Hammmer curl - 4 sets
Cable curls - 4 sets


Fri - Legs/Abs

Barbell Squats - 5 sets
Leg Press - 4 sets
Leg extensions - 4 sets
Lying leg curls - 4 sets
Seated raises - 4 sets

Weighted crunches - 4 sets
Machine Crunches - 4 sets

Mon- Chest

Flat barbell bench - 4 sets
Incline dumbell presss - 4 sets
Cable crossovers - 4 sets
Pec Deck - 3 sets
DITCH THE PEC DECK. REPLACE WITH SOMETHING MORE USEFUL LIKE WEIGHTED CHEST DIPS OR DECLINE. PERHAPS SEATED HAMMER STRENGTH AS AN ALTERNATIVE.

Tue - Back/Traps

Deadlifts - 4 sets
DB rows - 4 sets
Pulldowns - 4 sets
Pulley rows - 4 sets
Pullovers - 4 sets
PRETTY NICE INDEED. I NEVER FOUND PULLOVERS TO BE USEFUL BUT THAT IS PERSONAL PREFERENCE. TRY BARBELL ROWS INSTEAD OF DUMBBELLS (OR ALTERNATE) AS THEY ARE SUPERB FOR BACK. IF YOU DITCH THE PULLOVERS PERHAPS SOMETHING LIKE CHINS WOULD BE A GOOD IDEA, EVEN IF ONLY FOR 2 SETS OR SO.

Wed - Off

Thur - Shoulders/Biceps/Triceps

Barbell Shoulder press - 4 sets
DB side laterals - 4 sets
lying DB raises - 4 sets
NOT BAD. I WOULD REPLACE LYIN RAISES WITH REAR LATERALS OR REVERSE PECDECK. ALSO MAKE SURE SHOULDER PRESS IS TO THE FRONT (AND PERHAPS ALTERNATE WITH DUMBBELL SHOULDER PRESS FOR SOME VARIATION). I THINK 3 SETS OF THE LAST 2 EXERCISES ARE ENOUGH.
Close grip bench - 4 sets
Skull Crushers - 4 sets
Cable pushdowns - 4 sets
VERY NICE BUT I THINK 3 SETS OF EACH WOULD MORE THAN SUFFICE
Barbell curl - 4 sets
Hammmer curl - 4 sets
Cable curls - 4 sets
VERY NICE AGAIN BUT 3 SETS OF EACH SHOULD SUFFICE. ALSO TRY SOME PREACHER CURLS (STRAIGHT BAR OR EZ-BAR) AS AN ALTERNATIVE TO HAMMERS OR CABLES.

Fri - Legs/Abs

Barbell Squats - 5 sets
Leg Press - 4 sets
Leg extensions - 4 sets
Lying leg curls - 4 sets
Seated raises - 4 sets
VERY NICE. HOWEVER I WOULD SAY DO A SET LESS OF SQUATS AND EXTENSIONS (IE. DO 4 SQUATS, 4 PRESS, 3, EXTENSIONS) AND ADD SOME SLDL FOR HAMS. DO 3 SETS OS SLDL AND 3 OF CURLS. ALTERNATE SEATED CALF RAISES WITH OTHERS LIKE STANDING RAISES, DONKEY RAISES ETC.
Weighted crunches - 4 sets
Machine Crunches - 4 sets

Id say split up arms and shoulders. Do them separately if you can.

IMO do, legs 1st and change up your rountine everday day

You're good man--obviously know what you're doing. If it's working for you, don't change it.

I agree with MMC78, do what works... BUT what has worked best for me is:

Chest: Same as you pretty much except depends on the season. I found that working with DB's gave me more the chiselled look, and working with the bar made me stronger, but a little bigger.

Back/Traps: Pretty much the same

Shoulders/arms: I would split. I rock my shoulders (my best body part). I start off with DB shoulder presses, usually heavy. Then I do a front raise super set. I usually take a 45lb plate and do front raises, then immediatly after, grab one of the curl bars around 10lbs, go up, and as SLOW as you can come down. Those really sparked my shoulders and got me big/cut. Im a big fan of resistance along with my workouts... I do the same with side raises, supersets heavy weights first, then immediatly after one set of heavy, do a slow slow set of light weights. Then some form of shrugs.

Arms: So many different exercises for arms, it just depends. A good bi exercise you may want to try that a guy showed me just recently. If you dont mind sitting on the floor. Lower the cable to the very bottom. Sit with your knees up. Do bi curls with your elbows on your knees using the cable machine. Make sure you squeeze hard at the top. These give you that good cut below where your elbow bends just below your bi.

Legs/abs. Legs good. abs good, just depends. I usually do a few ab exercises every time im in the gym just to keep them up and 2 days a week I hit them hard.

All in all though, good workout plan. I usually do a warmup set with light weights and then 3 good sets. If thats what you are doing, i think its good. If you are doing 4 good sets, you really dont need to, i would suggest moving the weight up and doing 3 sets. Again, up to you and how your body reacts.

have a good one...

-max

bump to what keni said.

Personal preferance for me-

chest+tri
back+bi
rest
leg
rest
Shoulder+traps

abs when ever

but thats just me, do what works for you bro.

Quote:

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Originally Posted by Jef-El

bump to what keni said.

Personal preferance for me-

chest+tri
back+bi
rest
leg
rest
Shoulder+traps

abs when ever

but thats just me, do what works for you bro.

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i do the same exac thing, great routine!!!

Quote:

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Originally Posted by biglouie250

i do the same exac thing, great routine!!!

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:\/:

great minds train alike