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  1. #1
    BowFlex-er's Avatar
    BowFlex-er is offline Junior Member
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    New Workout Routine

    Any good?

    My Goal is to look good and show some muscle instead of bone!

    Monday - Chest/Bicep/Abs

    Barbell Bench Press 8 reps 4 sets
    Incline Bench Press 8 Reps 4 Sets
    Close Grip Bench Press 8 Reps 4 Sets
    Wide Grip Bench Press 8 Reps 4 Sets
    Dumbbell Bench Press 8 Reps 4 Sets
    E-Z Curl Bar 8 Reps 4 Sets
    Alternate Hammer Curl 8 Reps 4 Sets
    Dumbbell Alternate Curl 8 Reps 4 Sets
    Concentration Curls 8 Reps 4 Sets
    Alternate Incline Curl 8 Reps 4 Sets
    Straight Leg Lifts 15 Reps
    Bent Knee Lifts 15 Reps
    Dumbbell side Bend 15 Reps
    Crunches 15 Reps
    Reverse Crunch 15 Reps

    Wednesday - Shoulder/Tricep

    Rear Military Press 8 Reps 4 Sets
    Front Military Press 8 Reps 4 Sets
    Front Dumbbell Raise 8 Reps 4 Sets
    Upright Barbell Row 8 Reps 4 Sets
    Bent-Over Laterals 8 Reps 4 Sets
    Skull Crushers 8 Reps 4 Sets
    Close Grip Bench Press 8 Reps 4 Sets
    Reverse Triceps Bench Press 8 Reps 4 Sets
    Close Grip Push-Ups 8 Reps 4 Sets
    Bench Dips 8 Reps 4 Sets

    Friday - Back/Foream/Abs

    Barbell Shrugs 8 Reps 4 Sets
    Rear Barbell Shrugs 8 Reps 4 Sets
    Bent Over Barbell Row 8 Reps 4 Sets
    One Arm Dumbbell Row 8 Reps 4 Sets
    Palms-Up Barbell Wrist Curl 8 Reps 4 Sets
    Reverse Barbell Curl 8 Reps 4 Sets
    Standing Palms-Up Barbell Behind The Back Wrist Curl 8 Reps 4 Sets
    Straight Leg Lifts 15 Reps
    Bent Knee Lifts 15 Reps
    Dumbbell Side Bend 15 Reps
    Crunches 15 Reps
    Reverse Crunch 15 Reps

  2. #2
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
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    Well you want be showing any muscle on yours legs...best I can tell their not included in that program.

  3. #3
    BowFlex-er's Avatar
    BowFlex-er is offline Junior Member
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    Quote Originally Posted by bornbad71
    Well you want be showing any muscle on yours legs...best I can tell their not included in that program.

    I do legs on the weekend, squats...

  4. #4
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
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    Quote Originally Posted by BowFlex-er
    I do legs on the weekend, squats...
    OK cool.......just didn't see that posted so I figured I would point it out....Any reason for the 1 day on 1 day off split?

  5. #5
    bigol'legs's Avatar
    bigol'legs is offline Quadzilla
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    im thinking your doing 2 many sets... I wouldnt go over 12-16 sets.. your going 20 on each muscle group..

    Also depends on your training experience.. but im guessing its not to long.

  6. #6
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
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    Quote Originally Posted by bigol'legs
    im thinking your doing 2 many sets... I wouldnt go over 12-16 sets.. your going 20 on each muscle group..

    Also depends on your training experience.. but im guessing its not to long.
    Def to many sets for bis/tris........big is right...........20 sets can lead to major overtraining......hell I only did 16 working sets for back yesterday.....But in my opinion 20 is still to much for smaller muscle groups.

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