Eatrainrest and others

[chubbsub]

pick one fly for chest....2 is overkill

do your biceps on the day you do pullups, then only do 2 (or even 1) exercise for bi's, 3 sets....pullups, esp. weighted, will make your bi's explode in strength and size

weight your dips

[eatrainrest]

in other words Twist, slingshot training.

[Twist]

I read the sts thing and didn't get it... that's why I have these questions. So I think that my workout is ok like posted below. just help me with some leg exercises cuz my wheels look like shit.

How about this?
Chest routine (11 total sets)
3 flat bench - 12, 12, 16
3 incline barbell/dumbbell - 12, 12, 16
2 decline flys - 8-16, 8-12 *focus on ultra slow reps with great range of motion
3 flat flys - 8-16, 8-16, 8-16

Back routine (11 sets)
3 pullups- max, max, max
3 pulldowns - 16, 16
3 rows - 12, 12, 8
3 dead lifts – 12, 12, 16

Bicep routine (9 sets) ???
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 hammer curls - 8, 8, 8

New Tricep routine (9 sets)
3 skull crushers - 8, 8, 8
3 dips - 6, 6, 12
3 pushdown(palms up) or rope pulldown - 12, 12, 12

Delt routine (10 sets)
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows – 8, 8, 16

What do I do for legs? what has helped you guys? My legs are by far the worst. Help please!!!

Just give me the ok that it all looks good.

[Twist]

I am leaving for the gym in about two hours to go do legs and I would appreciate some advice on my routine for legs (and others but legs is most important right now)...

[ranging1]

why dont u try spilting ur leg workouts

say hamstrings, glutes and lower back on one day

workout say
3 sets good mornings
2 sets seated leg curls

and quads on another
4 sets 45 degree leg press
3 sets machine squats

[Twist]

that's what I did before my current split. I could go back to that. I am looking for a good leg exercise that I might be neglecting. I feel like I am missing something.

[t-gunz]

i love the stiff legged deads! works the hams well

[Twist]

What is the difference as far as muscle fatigue between squats and front squats (bar on front delts)?