My new routine.

[The_Iron_Canuck_88]

if you could take a look at it and tell me what you think that would be great, it seems to really work just got back from the gym and i defenitly know i went.

Mon, Wed, Fri:
Chest
Bench press- Dumbell and barbell
Incline bench press- Dumbell and barbell
Flat bench flies
Cable Cross over

Back
Front wide grip pull downs
Bent Barbell row
Seated row
One arm Dumbell row
Straight leg dead lifts

Legs
Squats
Leg press
Leg Extentions
Leg Curls

Calves
Standing Calf raises
Seated calf raises
One legged calf raises w/ dumbells

Abs
ball sit ups
crunch's
leg raises
plank
side plan left and right

Cardio
25 min bike

Tues, Thrus, Sat

Biceps

Barbell curls
seated dumbell curls
Preacher curls

Triceps

Close grip bench press
Close grip pushdowns
Lying dumbell extensions
skull crushers-barbell

Shoulders

Seated barbell press
Lateral raises-standing
Front dumbell raises
Bent over dumbell laterials

foreamrs

Wrist curls-forearm on knee
Reverse barbell curl
Reverse preacher curl

Abs

ball sit ups
crunch's
leg raises
plank
side plan left and right

Cardio
25 min bike

cheers boys, tell me what you think.

The Iron Canuck 88

[Johny-too-small]

You just listed exercises, have no clue about anything important like reps and sets for each.

[Ajc330]

how many sets are youdoing for chest? because there are a lot of exercises there and chest needs around 8-13 sets IMO

[The_Iron_Canuck_88]

for all 3 sets of 10 reps
Chest-
40 lbs dumbells for all db excersise
two 45 on the bench
back-
120 lbs for wide grip
50 for bent row
40 for one arm row
200 for dead lift(trying to get technique right)
legs-
body weight for squats 220 (trying to get technique)
leg press is 3 45 on each side=270 will add more eventualy
leg extensions is 120
leg curls 120
calves standing on machine is 295 seated is 45 on each side one legged is 40 db in each hand
biceps-
curl 50
seated curls 30
preacher is 50
triceps-
close grip bench 25 on each side
push downs are 120
skull crushers are 40
shoulders-
seated barbell 40
lateral raises 30
front raises 30
forearms-
wrist curls 25
reverse barbell curl 50
reverse preacher curl 50
traps-
*i forgot the trap portion above so hear it is*
Shoulder shrugs 50lbs (forward, backwards and up)
upright rows (never done yet)
so there you go i hope this helps and it takes me about and hour and a half to do some times more. have a good one lads.

The Iron Canuck 88

[-DedicateD-]

if i understand what your getting out your over-training

your going to the gym 6 days a week, training each bodypart 3 days a week, and doing 63 sets on mon-wed-fri?????

not to mention the fact that your doing chest/back/legs one day and following with bi's tri's and shoulders ----all of which were worked the previous day

maybe im not understanding you correctly but this makes absolutly no sense to me at all

[The_Iron_Canuck_88]

yeah i think it maybe alittle over the top but i know it needs tweaking thats why i posted it up what would you guys suggest?

[Ajc330]

try doing a split like this canuck:
monday:thighs
tuesday: chest triceps
wednesday: off
Thursday: shoulder trap
friday: back bicep


and you have the weekend off and repeat, this split has worked well for me, and each gym session should be 30-45 mins of lifting only and i always do from 20-30 min cardio after so you aren't in the gym that long

you should try to do 3 or 4 exercises for each muscles except for biceps and traps they are small, i only do one exercise for traps and 2 maybe 3 exercises for biceps

[The_Iron_Canuck_88]

thx Ajc yeah i figured i should tone it down, thx for the advice.

The Iron Canuck88

[Ajc330]

no problem best of luck!