Need some guidance for training/diet adventure

[WinstonSmith]

OK, after a couple hours of research and modifiying old routines i used to do i came up with the following. Abiding by a rule i found all over this site, keep it simple.

Monday

• Back
  
  • Deadlift
  • Bar rows or one arm dumbell rows
  • Close grip pulley rows
  • Pull ups
• Cardio

Tuesday

• Shoulders
  
  • Overhead dumbell press
  • Front and side raises
  • Shrugs?
  • Upright rows
• Cardio/abs

Wednesday

• Legs
  
  • Squats
  • Leg press
  • Leg curl
  • Calf raises

Thursday

• Biceps
  
  • Standing bar curl
  • Incline dumbell
  • Hammer curl or cable curls
• Cardio/abs

Friday

• Chest
  
  • Flat bench press
  • Incline dumbell press
  • Flat bench flys
• Triceps
  
  • Cable pull downs
  • Head crushers
  • Close grip bench press

Saturday

• Cardio (optional)

Sunday
Off

I will post reps and weights as i get the excercises worked out.

Critics enjoy and thanks for any feedback!!

[Klimax]

OK, after a couple hours of research and modifiying old routines i used to do i came up with the following. Abiding by a rule i found all over this site, keep it simple.

Monday

• Back
  
  • Deadlift
  • Bar rows or one arm dumbell rows
  • Close grip pulley rows
  • Pull ups
• Cardio

Tuesday

• Shoulders
  
  • Overhead dumbell press
  • Front and side raises
  • Shrugs?
  • Upright rows
• Cardio/abs

Wednesday

• Legs
  
  • Squats
  • Leg press
  • Leg curl
  • Calf raises

Thursday

• Biceps
  
  • Standing bar curl
  • Incline dumbell
  • Hammer curl or cable curls
• Cardio/abs

Friday

• Chest
  
  • Flat bench press
  • Incline dumbell press
  • Flat bench flys
• Triceps
  
  • Cable pull downs
  • Head crushers
  • Close grip bench press

Saturday

• Cardio (optional)

Sunday
Off

I will post reps and weights as i get the excercises worked out.

Critics enjoy and thanks for any feedback!!

You could train bi and tri together and let chest alone.