My Workout Routine

[Alphatier]

My workout routine is as follows:

Monday: Chest

Flat Barbell Bench Press 5 Sets
Incline Dumbbell Press 4 Sets
Cable Crossovers 4 Sets
Incline Dumbbell Flyes 4 Sets
Dips (Chest Focus) 4 Sets
Shrugs Behind Back 4 Sets
100 - 150 Sit-Ups

Tuesday: Legs

Squat(Back Squat) 4 Sets
Leg Press 5 Sets
Leg Curl Lying 4 Sets
Leg Extensions 4 Sets
Seated Calf Raises 4 Sets
100 - 150 Sit-Ups

Wednesday: Biceps & Triceps

Standing Dumbbell Curls 4 Sets
Standing Barbell Curls 4 Sets
Incline Dumbbell Hammer Curls 4-5 Sets

Close-Grip Barbell Bench Press 5 Sets
French Press (Skull Crushers) 4 Sets
Overhead Cable Extensions 4 Sets
Tricep Pushdowns 4 Sets

Thursday: Chest #2

Flat Dumbbell Bench Press 5 Sets
Incline Barbell Bench Press 4 Sets
Decline Barbell Bench Press 4 Sets
Pullovers 4 Sets
Incline Flyes 4 Sets
100 - 150 Sit-Ups

Friday: Shoulders

Dumbbell Shoulder Press 4-5 Sets
Arnold Press 4 Sets
Front Raises 4 Sets
Reverse Flies 4 Sets
Dumbbell Shrugs 4 Sets
Shrugs Behind Back 4 Sets

Saturday: Back

Bent-Over Barbell Row 4 Sets
Bent-Over Dumbbell Row 4 Sets
Lat Pull-Down Neutral Grip 4 Sets
T-Bar Rows 4 Sets
Seated Low-Rows Close Grip 4 Sets
100 - 150 Sit-Ups

Sunday: Chest #3
Flat Barbell Bench.....No Just kidding
Sunday is Rest Day

I was thinking of replacing the Seated Low Rows with Deadlifts? I hit my chest twice because it is really my weakspot, and it needs to catch up. If anybody has tips about adding or replacing exercises feel free to tell me

Note: Sit-Ups are done on a Decline Bench

Thanks Guys,

LNM

[kaberle_15]

What are your stats?

I think you are trying to do a little too much and you aren't getting enough rest from this routine. Your chest may be your weak spot because you aren't letting it rest and grow, hitting it every 3 or 4 days and doing 42 sets a week for chest is overkill! Sometimes less is more. Also I think you should think about taking a rest day in the middle of the week, 6 straight days on is rough.

I would leave bi's and tri's towards the end of the week, don't train them hard BEFORE you do chest, back and shoulders. Taking diet out of the equation and just by looking at this routine I can't see your chest improving and your triceps are being worked too much.

[Alphatier]

Thanks for your tips. Would you suggest putting Back on Wednesdays and Biceps/Triceps on Saturdays? And yeah Thursday used to be a rest day too, but I thought I'd give Chest twice a week a try. Do you think I should take away some exercises for chest, and/or lessen the Sets?

My Diet:
http://forums.steroid.com/showthread.php?t=373048

My Pics:
http://forums.steroid.com/showthread.php?t=372210

Stats are in both Threads.

LNM

[hankdiesel]

Cut the chest routine done to one day a week and do four exercises. After a couple warmup sets do 4 exercises of 3 sets a piece. 3 pressing motions (dips included) and one isolation(flyes, crossovers, pec dec). You will grow and get stronger this way.

[Alphatier]

Cut the chest routine done to one day a week and do four exercises. After a couple warmup sets do 4 exercises of 3 sets a piece. 3 pressing motions (dips included) and one isolation(flyes, crossovers, pec dec). You will grow and get stronger this way.

Hey Diesel, thanks for the tips.

How does this sound:
Flat Barbell Bench Press 3 Sets
Incline Dumbbell Press 3 Sets
Dips 3 Sets
Incline Flyes 3 Sets ?

Also, how do my other days look?

LNM

[hankdiesel]

16 sets max for shoulders/ deadlifts for back, bent over rows, lat puldown, one arm dumbell rows/ get a good mix for chest, you don't always have to start with flat bench, mix it up with dumbells and barbells, alternate every week/ if you're going to add volume anywhere crank up that leg routine

[Alphatier]

16 sets max for shoulders/ deadlifts for back, bent over rows, lat puldown, one arm dumbell rows/ get a good mix for chest, you don't always have to start with flat bench, mix it up with dumbells and barbells, alternate every week/ if you're going to add volume anywhere crank up that leg routine

Thanks for the advice. I was pretty sure I had to add deadlifts in there. For shoulders I am only doing 16 sets,and 8 sets of shrugs. So it's only 16 sets for delts. What you mean with cranking up the leg routine?are you saying that I should switch exercises around like you suggested I should do for chest? Should I add an exercise for biceps,like reverse preacher curls?also 3 or 4 times cardio/week?

LNM

[DSM4Life]

Lean , listen when i say this, more work DOES NOT = MORE GAINS. Get in the gym and out. If you have to take longer than an hr on a muscle group you in the gym too long. Even my leg routine isnt an hr anymore.

To me your routine is a joke:
How about (just a suggestion)

Mon: chest / bi
Tue: legs
Wed: off
Thur: shoulders / tri
Fri: back
Sat off
Sun off

You need the rest ! This isnt written in stone but it shows you need breaks in between.

[Alphatier]

how long do you rest inbetween a set?I usually do 90 seconds between sets,and 3 minutes between exercises in order to finish in less than one hour!I stay at the gym fir approx. 1 hour - 1hour and 15 minutes. Also do you train for strength or hypertrophy if you don't mind me asking.

LNM

[DSM4Life]

how long do you rest inbetween a set?I usually do 90 seconds between sets,and 3 minutes between exercises in order to finish in less than one hour!I stay at the gym fir approx. 1 hour - 1hour and 15 minutes. Also do you train for strength or hypertrophy if you don't mind me asking.

LNM

As you saw in my example i dont have 100 sets so i dont need all this "down time."
I eat to get big, train to get strong.

[RangersLTW]

Chest and bi for me, might not be right to some but it works for me
Incline 4x
Flat 3x
Incline fly 3x
Flat 3x
Decline fly 3x

Straight bar 4x
Bent bar 3x
Hammer 3x
Concentration 3x

[Alphatier]

As you saw in my example i dont have 100 sets so i dont need all this "down time."
I eat to get big, train to get strong.

Yeah you're right about the 100 sets lol, and I'll take your advice and cut back on my sets, and to only 4 exercises. Oh, could you check out my diet? I think I posted the link here somewhere

LNM