Here it is...thought id try something new for strength gains.

Monday: Chest, Shoulders, Triceps, Back


Wednesday: Biceps , forearms, calves, hams, quads


Friday: Chest, Shoulders, Triceps, Back




Workout 1: (monday)

Chest

incline bench 3 sets (2 warmup)
flat bench 3 sets (2 warmup)
decline bench 3 sets (2 warmup)

Shoulders

Seated Dumbell press 3sets (2 warmup)
Standing barbell press 3sets (2 warmup)
Stand.dumbell laterals 3sets (2 warmup)

Triceps

Skullcrushers 3sets (2 warmup)
Tri.pushdown 3sets (2 warmup)
Frenchpress 3sets (2 warmup)

Back

bentover barbell rows 3sets (2 warmup)
pullups 3sets (2 warmup)
seated cable rows 3sets (2 warmup)

back 2

deadlift 3sets (2 warmup)
tbar row 3sets (2 warmup)


Workout 2: (wednesday)

Biceps

standing barbell curl 3sets (2 warmup)
seated dumbell curl 3sets (2 warmup)
preacher curls 3sets (2 warmup)

forearms

reverse barbell curls 3sets (2 warmup)
reverse dumbell curls 3 sets (2 warmup)
incline hammer curls 3sets (warmup)

calves

seated calf raises 3sets (2 warmup)
stand. calf raises 3sets (2 warmup)

hams

hamstring curls 3sets (2 warmup)
stiffleg deads 3sets (2 warmup)
ham press 3sets (2 warmup)

quads

legpress 3 sets (2 warmup)
squats 3 sets (2 warmup)
extensions 3 sets (2 warmup)

Friday:

Chest

incline bench 3 sets (2 warmup)
flat bench 3 sets (2 warmup)
decline bench 3 sets (2 warmup)

Shoulders

Seated Dumbell press 3sets (2 warmup)
Standing barbell press 3sets (2 warmup)
Stand.dumbell laterals 3sets (2 warmup)

Triceps

Skullcrushers 3sets (2 warmup)
Tri.pushdown 3sets (2 warmup)
Frenchpress 3sets (2 warmup)

Back

bentover barbell rows 3sets (2 warmup)
pullups 3sets (2 warmup)
seated cable rows 3sets (2 warmup)

back 2

deadlift 3sets (2 warmup)
tbar row 3sets (2 warmup)


I change the excercises up every two weeks...New to the doggcrap training, does this look right ???