My work out (CRITISICM WELCOME)

[devestating]

ALL DAYS INCLUDE 15 MINUTE TREADMILL WARM UP AND STRETCHING AFTER WEIGHT TRAINING

Please Note: 60-90 seconds rest in between sets

Monday: Chest
Bench Press: 15 reps (light weight warm up) then 10 reps, 8 reps, 6 reps
Dumb bell flat bench press: 15 reps (light weight warm up) then 10 reps, 8 reps, 6 reps
Dumb bell fly's 15 reps (light weight warm up), 10 reps, 8 reps, 6 reps
Incline dumbbell press: 15 reps (light weight warm up) 10 reps, 8 reps 6 reps
Buttefly press(machine) 15 reps, 10 reps, 8 reps, 6 reps

Ab's Various exercises

Tuesday: Bi-ceps
Bar Bell curl (back against wall) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Alternating dumb bell curls 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Preacher Curls with EZ curl Bar 15 reps (light weight warm up)
Hammer Curls 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Close Grip Chin Ups: go to fail

Ab's Various exercises
30 Minutes Hard Cardio

Wendsday: Tri-ceps
Cable pull down(with large rope) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Overhead tri cep extensions 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Skull crusher 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps

30 Minutes Light Cardio

MORE TRI CEP EXERCISES NEEDED (2 MORE) PLEASE MAKE SUGGESTION

Thursday: Back
Lat Pull Downs 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
T-Bar 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
One Arm Dumbbell row 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Chin ups (wide) goto fail - Pull ups (straight) goto fail - Pull ups (neutral) Goto fail

Ab's Various exercises

Friday: Legs

Squats: 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Leg extensions: 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Hamstring curls: 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Hack Squats: 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Seated calf raises 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps

Saturday: Shoulders
Military Press (machine) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Dumbbell fly's (a.k.a. shoulder raises) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Dumb bell front raise 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Seated Dumbbell Shrugs 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps

30 Minutes Hard Cardio
Ab's Various exercises

Sunday: Rest/Eat/Sleep/Be Lazy

[Gaspari1255]

ALL DAYS INCLUDE 15 MINUTE TREADMILL WARM UP AND STRETCHING AFTER WEIGHT TRAINING

Please Note: 60-90 seconds rest in between sets

Monday: Chest
Bench Press: 15 reps (light weight warm up) then 10 reps, 8 reps, 6 reps
Dumb bell flat bench press: 15 reps (light weight warm up) then 10 reps, 8 reps, 6 reps
Dumb bell fly's 15 reps (light weight warm up), 10 reps, 8 reps, 6 reps
Incline dumbbell press: 15 reps (light weight warm up) 10 reps, 8 reps 6 reps
Buttefly press(machine) 15 reps, 10 reps, 8 reps, 6 reps

Flat DB and Flat BB are the same exercise. Pick one and rotate it every couple weeks. Do Incline DBs before you do any flies. Flies don't build mass, your pressed do. Also, cut the butterfly press machine out, useless.
Ab's Various exercises

Tuesday: Bi-ceps
Bar Bell curl (back against wall) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Alternating dumb bell curls 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Preacher Curls with EZ curl Bar 15 reps (light weight warm up)
Hammer Curls 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Close Grip Chin Ups: go to fail
This is way too much for your biceps. Stick to 2-3 exercises and do 6-8 sets total. I would prefer 3 BB Curls, 3 Hammer Curls, and 2 preacher curls.

Ab's Various exercises
30 Minutes Hard Cardio

Wendsday: Tri-ceps
Cable pull down(with large rope) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Overhead tri cep extensions 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Skull crusher 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
I like the exercise, but do your cable push downs last. They are a great way to burn out and fatigue the muscle. You don't need any more here because you are hitting all heads already (middle, lower, outer) any more is over training.

30 Minutes Light Cardio

MORE TRI CEP EXERCISES NEEDED (2 MORE) PLEASE MAKE SUGGESTION

Thursday: Back
Lat Pull Downs 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
T-Bar 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
One Arm Dumbbell row 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Chin ups (wide) goto fail - Pull ups (straight) goto fail - Pull ups (neutral) Goto fail
Add deadlifts or rack pulls in here. You need to get that back nice and thick. Those two movements will put on more mass than the T-bar ever will

Ab's Various exercises

Friday: Legs

Squats: 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Leg extensions: 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Hamstring curls: 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Hack Squats: 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Seated calf raises 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
This is good. No complaints.

Saturday: Shoulders
Military Press (machine) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Dumbbell fly's (a.k.a. shoulder raises) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Dumb bell front raise 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Seated Dumbbell Shrugs 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
I don't see any rear delt work in here...Add a reverse pec dec in after the front raises, or cut the front raises out all together
30 Minutes Hard Cardio
Ab's Various exercises

Sunday: Rest/Eat/Sleep/Be Lazy

See the bold and italicized stuff for my input

[Turkish Juicer]

Tuesday: Bi-ceps
Bar Bell curl (back against wall) 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Alternating dumb bell curls 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Preacher Curls with EZ curl Bar 15 reps (light weight warm up)
Hammer Curls 15 reps (light weight warm up) 10 reps, 8 reps, 6 reps
Close Grip Chin Ups: go to fail

Bicep is a small muscle and it responds just fine to 3 different exercises and 9-12 sets in one session. You are doing too many exercises for your biceps, IMO. It is wiser to design a bicep routine in a way where you hit all heads of the bicep, instead of repeating the exercise with a different equipment, as in your example of going through a routine that involves barbell curl, dumbell curl and preacher curl. Try this routine and let us know how it works for you:

3 sets of seated alternating dumbell curls

3 sets of high pulley cable curls

3 sets of standing dumbell hammer curls, finished w/ drop set.

Keep it simple with biceps and it somehow works. Correct form and near perfect isolation are in fact the keys, not the number of sets and/or exercises.

[devestating]

Thanks guys for help, I'll will do my best to incorporate your exercises into my work out, just a few things though:

Bronzed, my gym doesn't have a reverse pec dec machine, any suggestions ?

Also I have never done deadlifts, I will practice with light weight first so I can understand the proper form. Should I do dead lifts first or last ?

[DanB]

Thanks guys for help, I'll will do my best to incorporate your exercises into my work out, just a few things though:

Bronzed, my gym doesn't have a reverse pec dec machine, any suggestions ?

Also I have never done deadlifts, I will practice with light weight first so I can understand the proper form. Should I do dead lifts first or last ?

but a bench on incline, grab some dumbbells lie with stomach on bench, and do a reverse fly

[DanB]

you can do it this way also, its just my preference to use a inclined bench and i feel it works the muscle better (mabey thats in my head lol)

you can also do various exercises on cable machine



not perfect but you get the idea



there is various different ways to mix it up with cables, have a look on youtube

[DanB]

you can do it this way also, its just my preference to use a inclined bench and i feel it works the muscle better (mabey thats in my head lol)

you can also do various exercises on cable machine



not perfect but you get the idea



there is various different ways to mix it up with cables, have a look on youtube

[Turkish Juicer]

Also I have never done deadlifts, I will practice with light weight first so I can understand the proper form. Should I do dead lifts first or last ?

It will be a true challenge if you leave the compound movements at the end of your workout. I doubt you will be able to lift heavy and be able to maintain the form.

Do them first.

[devestating]

So i did dead lifts for the first time today, started light to practice the form, i was sweating so much after i was done, its not so much as its hard to do its just freaking exhausting..thanks bronzer!

[devestating]

UPDATE!!!

Hey everyone so its been 3 weeks since i started this routine, and i must say, i have gotten pretty F'ing strong and noticeable gains. my 15 minute warm up is getting easier and easier, im jogging a little over a mile every day. I also added Leg days x2, So im doing my legs on Tuesdays and Fridays, i love leg days. Im starting to find that everything is getting much easier. what else can I do to counter act this. as it says in my routine, i do a 15 rep warm up light weight for every exercise. then i double the weight of my warm up reps and use that weight for 10, 8, 6. THOUGHTS ????