My work out (looking for more tips)

[jake5504]

MONDAY BICEPS AND CHEST

BICEPS= STANDING ALTERNATE ARM CURLS, STANDING STRAIGHT BAR CURLS, SINGLE ARM PREACHER
SETS OF 10 AND 3 SETS EACH EXERCISE

20push ups perset of 5sets
CHEST= FLAT BENCH, INCLINE BENCH, DUMBELL FLYS
SETS OF 10 AND 3 SETS EACH EXERCISE

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TUESDAY IS BACK AND TRICEPS

BACK= SEATED ROWS ON MACHINE
LAT PULL DOWNS
1 ARM BENT OVER ROWS
SETS OF 10 AND 3 SETS EACH EXERCISE

TRICEPS= SKULL CRUSHERS
MACHINE 2 ARMED PUSH DOWNS
1 ARMED PUSH DOWNS


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WEDNESDAY SHOULDERS AND ABS

SHOULDERS, DUMBELL PRESS, SIDE LATERAL RAISES, FRONT LATERAL RAISES

ABS, CRUNCH SETS, LEG RAISES SETS, AND OBLIQUE SETS


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THURSDAY LEGS

LEGS= SQUATS, LEG EXTENSIONS, HAMSTRING CURLS, AND CALF RAISES

[Big]

I like to combine pulling exercise like back and biceps together, and pushing exercises like chest and triceps together. If you do benches on Monday you are working some tricep, then working them again on Tuesday. Not enough recovery time in my opinion. Bump for more opinions.

[jake5504]

should i make tuesday workout on thursday?

[Big]

Personally I would revamp the whole thing and combine back and bicep and combine chest and tricep, unless there is a reason you don't want to do it that way.

[jake5504]

kk thanks i might accually try that sounds good

[duramaxedge]

I work a LOT different from that jake.. Ill give you a run down on my week.. and you can see what you think..

Monday - Chest/Tris

chest- incline dumbells,decline barbell or dumbell, flys
tris- skulls, cable pushdowns, weighted dips

Tuesday- Back/Bis

Dead lifts, rows, wide grip pulldowns/close grip pulldowns, hammer strength back machine, sometimes I do a variation of things like bent over barbell rows, etc.
Barbell curls, ez bar reverse preachers, hammers, incline alternate curls

Wednesday- Legs
Lungs, squats, Leg Press(my favorite), extensions, leg curls

Thursday - Shoulders/Neck
Smith Machine military, dumbell military, variation of raises, side, front etc, rear delt machine, (not sure what its called, but pulling a smith machine or barbell waiting close grip to your chin) Traps traps traps.. I do a variation of Shrugs, dumbells, and smith machine behind me.

Friday - Abs/Calfs
self explanatory..

I dont always follow this.. I have variations, and plan accordingly for what time I have available..