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Monday/Thursday
Chest and Back
-Bench
-Chest Flys
-Pullovers
-Lat Pulldowns
-Rows
Abs/Cardio
Tuesday/Friday
Shoulders and Arms
-Shoulder Press
-Upright Row
-Delt Row
-Curl
-Tricep Extension
-Reverse Curl
Abs/Cardio
Wednesday/Saturday
Legs
-Squat
-Calf Raises
-Leg Curls
Abs/Cardio
Haven't decided on sets and reps yet, suggestions welcome. What do you guys think? :wg:
BTW, If it helps, I'm 24. 5'10, 175lbs. Looking to add a little bulk but main goal is definition. Any input is greatly appreciated.
The leg day is lacking. Personally I wouldn't do shoulders after leg day. Have you ever thought of doing it like this:
day 1 -chest/tri's/abs
day 2- legs-quads/hams/calves
day 3- off
day 4- back/bi's/forearms
day 5- delts/abs
-SHRED
Thanks for the suggestion. I wouldn't be doing shoulders directly after leg day though. I really wanted to hit each area twice a week, I feel my weak spots are my chest and ab area, everything else is on a good consistent pace.Quote:
Originally Posted by dr.shred
Actually I meant not to do delts after chest my bad.
Any suggestions on sets and reps?
thats dependent on what you want to accomplish and your individualQuote:
Originally Posted by Motion
very true. What are your goals?Quote:
Originally Posted by taiboxa
Right now my main goal is more definition. I'm 5'10, 175lbs, I'm taking Creatine and Whey protein regularly. I'd like to bulk up alittle more eventually, but right now I'm looking for more definition.Quote:
Originally Posted by dr.shred
I see that schedule as severe OVER-TRAINING.
No way in blue h*ll I could hit chest on Thurs. after thrashing it on Monday.
I'd still be sore Weds/Thurs. Even if the soreness was gone by that time, which it rarely is, that does NOT assure that recovery is complete.
~SC~
Quote:
Originally Posted by SwoleCat
What kind of sets/reps are you referring to? Lately I've been doing the basic 3 sets of 10 reps,not that workout but I still do chest on Monday and Thursday. I'd put myself in the intermediate range as far as size/experience lifting, I'm no where near your size, probably not even half as big. Any suggestions?
Thanks again for everyone's input, its greatly appreciated.
For those of you that do the "Each body part, once a week" style workout, How many exercises do you do per bodypart? I've tried that type of workout before and it just didn't seem like I was doing enough. Thats why I was looking at the workout I mentioned earlier in this thread. Any ideas?
Alright so I came up with a new workout and started about 2 weeks ago, so far so good. How does this look?
Monday
Chest/Tri's
Flys
Bench
Tricep Extensions
Pullovers
Abs
Tuesday
Legs
Calf Raises
Leg Curls
Squat
Leg Press
Thursday
Shoulders
Upright Row
Shoulder Press
Lateral raise
Delt row
Abs
Saturday
Back/Bi's
Lat Pulldown
Deadlift
Curls
Seated Row
Reverse Curls
Abs
I train each body part once a week like this At the moment,Quote:
Originally Posted by Motion
Mon, back deadlift, 2sets bent rows, 2sets upllups, 2sets shrugs, 2sets
Tus, tris skullkrusher, 3sets seated ex, x2 pushdown, x2
Wed, legs, squat, x3 leg press, 2 seated ex, x2
Thur, bis, bar curl x2 alternative db curlx2 hammer curl x2
Frid chest shoulders flat x3 inc,, x2 declinex2 side laterals x3 shoulder press x2
This is one of my favourite routines
Quote:
Originally Posted by S.P.G
Looks like a good routine, I'll have to try that next. :wg:
Overtraining , wont gain no bulk maybe get smaller.
One body part per day except bis and tris on same day.
6 to 9 sets and 4 to 6 reps 6th being positive failure .
3 DIFFERENT EXERCISES PER BODY PART
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