need a plan for today.

[flex321]

I posted this on Elite also but figured I'd see acouple peoples opinions.

I took acouple months off from lifting and today I'm going to hit the weights again. I got a buddy that asked me to workout with him and show him somethings, he hasn't really worked out before, maybe he has lifted but not on a strict routine. Anyways I need help with a workout plan to ease us back into it and then one to keep for abit once we're into in again. I was thinking of this:

MON: chest(flat,incline,decline,free-weight butterflys)
TUES: Arms(bi's,tri's,forearms,)
WEDS: legs(extensions,struts,reverse-extensions, standing calf raises)
THURS: shoulders(military press, arnold-press, standing-;aterial raises, sitting lateral raises, straight bar-shrugs, dumbell shrugs)
FRI: back(close-grip lat-pulldown then wide grip,standing-leanover rows with barbell, dumbell rows, deadlifts)

Some of the exersises I just put my own name on them to explain, I don't know the workout name sorry.

I have a olympic bench...dumbells....curlbar...leg-extension...row machine....universial machine with pulldown bar which I could do both tri's and back on...

If you guys can help with some workouts and a routine for me to start I would apreciate it. I'm hopig to go eat something brush my teeth then lift.
Thanks FLEX....

[yellows2k]

Day 1: Chest/Bis
Day 2: Legs
Day 3: Rest
Day 4: SHoulders/Tris
Day 5: Back/Rear Delts/Traps
Day 6: Rest
Day 7:Rest or repeat

Legs 9-12 sets
Chest 7-9 sets
Back 9-10 sets
Bis 5-6 sets
Tris 5-6 sets
Traps 3-4 sets
Rear Delts 3-4 sets
Shoulders 5-6 sets

Low reps(4-6), Heavy weights, good form, plenty rest, proper nutrition

[houseofpain]

in my opinion you should incorporate the tri's somewhere else b/c your doing bench on mon, then tri's on tue, thats too much tri work too close together. personally i have tried many different workouts and the one i currently use is this...
Mon---Chest/Tri's
Tue---Back/Bi's
Wed---Legs
Thurs---Upper chest/shoulders
and because i want huge arms i work bi's/tri's again on Fri. Oh yeah and if you are able to Squat then do so b/c squats are awesome.

[Decoder]

[QUOTE]Originally posted by yellows2k
[B]Day 1: Chest/Bis
Day 2: Legs
Day 3: Rest
Day 4: SHoulders/Tris
Day 5: Back/Rear Delts/Traps
Day 6: Rest
Day 7:Rest or repeat

Legs 9-12 sets
Chest 7-9 sets
Back 9-10 sets
Bis 5-6 sets
Tris 5-6 sets
Traps 3-4 sets
Rear Delts 3-4 sets
Shoulders 5-6 sets

That is some loooooowww sets. what is your stats yellow ?

[yellows2k]

5'8 158lbs 15%BF

I have been cutting for over a year and half as when i first started, i was 225lbs and 33%BF. I have never been on a bulking cycle. As for the low volume, i have started that since sep 2002. When i started the low volume in sept 2002 my stats were as follows

5'8 170lbs 18%BF
Biceps 16"
Waist 35"
Thighs 20"
Neck 16.5"

My 1RM on the big 3 were
Bench: 225
Deadlift: 175
Squat 205

Now I am 5'8 158lbs about 14-15%BF
Biceps 15.5"
Waist 31.5"
Thighs 20.5"
Neck 15"

Bench: 260
Deadlift: 245-250
Squat 275

The reasons why my deadlift and squats have gone up so drastically in such a short period of time is because I just incorporated them into my routine about June of 2002.

[yellows2k]

I have been lifting for a little over a year now and I am all natural.

[Decoder]

ah i was wondering why the sets were that low. I'm the opposite bulking right now then cutting in the summer. My routine has me doing 20-30 sets per muscle.

[Decoder]

Lee priest classic is next month

[yellows2k]

My routine won't change when bulking. I have experimented several ways of lifting and this has worked the best. I certainly don't knock anyone's routine as long as it works for them and they are happy, and from your pic I can obviously tell what you have been doing is working for you.

[Decoder]

thank's, exactly whatever works, whatever anyone has to say on here diet/as/cardio wise always edit it to suit you.