Good workout routine?

**indcolts8718** · 05-01-2011, 04:37 PM

WORKOUT ROUTINE
Monday - Chest & Tris
Tuesday - Back & Bis
Wednesday - OFF
Thursday - Legs
Friday – Shoulders

Chest - 3 sets each
Flat Bench Press
Incline Bench Press
Dumbell Flys

Tris - 3 sets each
Skull Crushers
V-Bar Extensions

Back - 3 sets each
Barbell Rows
Lat Pulldowns
Close Grip Rows

Bis - 3 sets each
Barbell Curls
Hammer Curls

Legs - 3 seats each
Barbell Squats
Leg Press
Leg Extensions
Leg Curls
Calf Extensions

Shoulders - 3 sets each
Standing Military Press
Side Lateral Dumbell Raises
Front Dumbell Raises
Shrugs
Upright rows

Looking to lean out my body, put on as much size and strength as possible.

I feel like LESS is MORE as far as arms go. I feel like I really hit them while working out Back as well as Chest. Just looking to see if I need a little tweaking to this. AND, I do want to add cardio - preferrably Bike for 25 mins a day on my workout days. Just looking for the best advice. Thanks.

**kelevra** · 05-01-2011, 06:06 PM

Originally Posted by indcolts8718

WORKOUT ROUTINE
Monday - Chest & Tris
Tuesday - Back & Bis
Wednesday - OFF
Thursday - Legs
Friday – Shoulders

Chest - 3 sets each
Flat Bench Press
Incline Bench Press
Dumbell Flys

Tris - 3 sets each
Skull Crushers
V-Bar Extensions

Back - 3 sets each
Barbell Rows pull ups, lat pulls, BB rows, then low row
Lat Pulldowns
Close Grip Rows

Bis - 3 sets each
Barbell Curls
Hammer Curls

Legs - 3 seats each
Barbell Squats
Leg Press
Leg Extensions
Leg Curls
Calf Extensions

Shoulders - 3 sets each
Standing Military Press
Side Lateral Dumbell Raises
Front Dumbell Raisesdrop and do rear delt
Shrugs
Upright rowsdrop

Looking to lean out my body, put on as much size and strength as possible.

I feel like LESS is MORE as far as arms go. I feel like I really hit them while working out Back as well as Chest. Just looking to see if I need a little tweaking to this. AND, I do want to add cardio - preferrably Bike for 25 mins a day on my workout days. Just looking for the best advice. Thanks.

looks pretty good IMO. Some folks WAY over work

**auslifta** · 05-01-2011, 10:30 PM

Add deadlifts first on back day then close grip pull downs, seated row and finish with bentover rows. Don't do rear delt. They get enough on backday with the seated row.

Everything else looks ok, change up your variations every 12 weeks or so.

**TOkidd** · 05-02-2011, 07:10 AM

As auslifta mentioned, don't be afraid to change things up every couple weeks, even if it's just the order in which you do certain exercises. Sticking to a rigid plan for long periods of time, IMO, can lead to stalls in progress. The name of the game is to keep your muscles guessing by changing up routines as often as possible, while keeping core exercise like bench presses, etc. But, for example, instead of doing dumbell shoulder flys, you can do cable flys one week, or do incline flys for chest instead of flat flys another week. To build mass, keep your weight high / reps low, and do the opposite for toning. But really, variety is the name of the game, especially with large muscle groups like chest, back, shoulders.