My simple routine

[Bigbowboski]

monday

chest
flat bench 4-5 reps 4 sets start out at 365 end at 220

incline 4-5 reps 4 sets start out 275 end at 175

decline 8 reps 3 sets 250 end at 175

inclined dumb bell flys 8 reps 3 sets 50lb 65 lb 70 lb

tuesday

legs
leg press 4 -5 reps 4 sets. start out 10 plates down to 6

ham machine 8 reps 3 sets 120 lbs up to 150

hack squats 8 reps 3 sets 2 plates to 4 plates.depends

quad extension 8 reps weight varries 3 sets

same day..calves raises,calve extension

Weds.
back
seated rows 8 reps 3 sets weight starts at 150
pull ups.8 reps 3 sets. I use body weight or pull downs with the cable "wide grip" weight varies.
Dumbell lat pulls. 8 reps 3 sets weight starts at 80 up to 110
seated bent over's " I use 30 lbs dumbell and squeeze blades together

thrs
Bi,s. 3 sets 8 reps
close grip preachers
wide grip preachers
seated hammers
reverse curls

fri.
Tri's
skull crushes
rope extensions
kickbacks
2 handed dumbell extension

sat.

shoulders.
military press 4 reps 4 sets weight starts at 250 down to 180
dumbell straight arm raises 8 reps 3 sets
dumbell straight arm side raises"slightly bent over" 8 reps 3 sets
up right rows 3 sets 8 reps.

I do change up the machines every other week. meaning I change up what equiptment i use. I never use the same station every week, unless I have too.

tell me what you think??

[sepjuice]

personally, i like it, one body part per. where's the squats? and i would prob add on more compound thing to triceps like weighted dips or close grip bench and lose the kickbacks... maybe trade in one of those grip preacher curls for the barbell curl or incline curl...just my opinion though,,like your scheme though.

[captain anabolic]

BB,
Your routine is good, However i would make the following changes:

1. do not work bis the day after back as you will use bis in your back lifts and they need the next day off.

2. where are the squats and deadlifts? These two are the best leg exercises and the best for overall growth

3. you are not resting enough. even though you are working different muscles each day the muscle system as a whole is not being given enough rest.

4. this may be better:

Monday
Chest, tris

Tuesday
Back/bis

Wed
off

Thursday
Legs

Fri
Shouders,Misc. ie forearms etc

Sat/Sun.
OFF or cardio

Remember: Quality not Quanity

Take Care,
Captain Anabolic

[spywizard]

with some variation........ that's the one i do.....

but i put a day between the bi and tri's



that way they have time to recover..

more rest is needed...imo...

but i do alot of heavy static training also..

2 weeks static
2 weeks regular..

monday

chest
flat bench 4-5 reps 4 sets start out at 365 end at 220

incline 4-5 reps 4 sets start out 275 end at 175

decline 8 reps 3 sets 250 end at 175

inclined dumb bell flys 8 reps 3 sets 50lb 65 lb 70 lb

tuesday

legs
leg press 4 -5 reps 4 sets. start out 10 plates down to 6

ham machine 8 reps 3 sets 120 lbs up to 150

hack squats 8 reps 3 sets 2 plates to 4 plates.depends

quad extension 8 reps weight varries 3 sets

same day..calves raises,calve extension

Weds.
back
seated rows 8 reps 3 sets weight starts at 150
pull ups.8 reps 3 sets. I use body weight or pull downs with the cable "wide grip" weight varies.
Dumbell lat pulls. 8 reps 3 sets weight starts at 80 up to 110
seated bent over's " I use 30 lbs dumbell and squeeze blades together

thrs
Bi,s. 3 sets 8 reps
close grip preachers
wide grip preachers
seated hammers
reverse curls

fri.
Tri's
skull crushes
rope extensions
kickbacks
2 handed dumbell extension

sat.

shoulders.
military press 4 reps 4 sets weight starts at 250 down to 180
dumbell straight arm raises 8 reps 3 sets
dumbell straight arm side raises"slightly bent over" 8 reps 3 sets
up right rows 3 sets 8 reps.

I do change up the machines every other week. meaning I change up what equiptment i use. I never use the same station every week, unless I have too.

tell me what you think??

[Bigbowboski]

personally, i like it, one body part per. where's the squats? and i would prob add on more compound thing to triceps like weighted dips or close grip bench and lose the kickbacks... maybe trade in one of those grip preacher curls for the barbell curl or incline curl...just my opinion though,,like your scheme though.

I know what you mean.. but if you look at it, I wrote that i change it up every week. What I mean is the following week I will remove the kick backs and go to a close grip bench. And instead of hacks, I will do squats...ets. I never do the same excersise 2 weeks in a row. i always change it up. In other words i substitute.

[Bigbowboski]

with some variation........ that's the one i do.....

but i put a day between the bi and tri's



that way they have time to recover..

more rest is needed...imo...

but i do alot of heavy static training also..

2 weeks static
2 weeks regular..

yea, another member brought that up as well. I do need to sepreate them.

When you talk about static, you are meaning negatives??

[Bigbowboski]

BB,
Your routine is good, However i would make the following changes:

1. do not work bis the day after back as you will use bis in your back lifts and they need the next day off.

2. where are the squats and deadlifts? These two are the best leg exercises and the best for overall growth

3. you are not resting enough. even though you are working different muscles each day the muscle system as a whole is not being given enough rest.

4. this may be better:

Monday
Chest, tris

Tuesday
Back/bis

Wed
off

Thursday
Legs

Fri
Shouders,Misc. ie forearms etc

Sat/Sun.
OFF or cardio

Remember: Quality not Quanity

Take Care,
Captain Anabolic

Ok that sounds good. Im up for anything..

Thnaks for you r advice. I will give it a try.

Also I do deads,and squats. i just didnt list them ,but i did say I change up my routine every week. One week I might to hacks, then the next I will do squats. Cleans,and deads. etc..

Thanks
BB