TOMMYZX6Rs workout routine

[t-gunz]

hey guys

i'm 20 88kg body fat probably 15%

i have been lifting weights for a year now on and off.. no set routine.

Now i want to train 4 days a week and get into it serious..

my diet is pretty good i'm working on that.. so thats not a problem

goal is to get to 100kg and then cut from there...

1 step at a time

i just need a bit of help to set this routine up properly.. some i cannot think of what exericse what would be ideal.

2 exercises are enough for tris and bis?? i don't to over train them

sorry for the long post...

any help would be really appriacted

WORKOUT ROUTINE



MONDAY--------Chest, triceps
TUESDAY-------- back and biceps
WEDNESDAY---Shoulders, traps
THURSDAY------OFF
FRIDAY-----------Legs
SATURDAY------OFF
SUNDAY----------OFF

All 4 sets 8 reps


MONDAY

Chest

Barbell Flat Bench Press
Barbell Incline Bench Press
Dumbbell Fly’s Flat Bench
?



Triceps

Dips
Cable Pushdowns


TUESDAY


Back

Chin ups
Barbell Rows
1 Arm Dumbbell Rows
???


Biceps

Barbell curls
Dumbbell curls




WEDNESDAY

Shoulders

Upright Dumbbell Press
Barbell Upright lifts
??
??


Traps

Shrugs
??





FRIDAY

Legs

Squats
Leg lifts (sit down lift up)
Calve raises
??

[t-gunz]

bump

[t-gunz]

BUMP again

[Suworu~Nutsuki]

I would say 1st of all if you can have a break on the wens then do shoulders on the thurs and legs on the friday as this will give your shoulders more time to rest after chest day! I found this best for me any way pluss it splits the week up nicely too. Alot of stuff is personal preferance so what works for alot of people may not work for you... I personaly would say do 3 sets per excercise and aim for 8 reps (+/- 2)

another thing which i do is 3 ex's for small muscle groups eg biceps triceps shoulders and then 4 for larger ones back legs chest.

MONDAY

Chest

Barbell Flat Bench Press
Barbell Incline Bench Press
Dumbbell Fly’s Flat Bench
Dips for lower pecktorals lean foward more possibly switch each week which dips you do either tricep dips or chest dips and maybe do something else for the othe muscle e.g. pull overs for chest



Triceps
Cable Pushdowns
close grip bench press
Dips / fresh press

TUESDAY


Back

wide grip Chin ups
Barbell Rows
1 Arm Dumbbell Rows
DEAD LIFTS

Biceps

Barbell curls / 21's
Dumbbell curls
close grip barbell curl



WEDNESDAY

Shoulders
Arnold Press
Front raises swap with side raises every other week maybe
Rear Shoulders on the bench lying on your front

Traps

Shrugs/ cable shrugs
(alrnold presses will also work traps)





FRIDAY

Legs

Squats
Leg lifts (sit down lift up)
Calve raises
if you got it hamstring machine

Hope this helps any way! jst a base line to work with.

[t-gunz]

thanks for thats heaps i'll see how it goes

cheers