My Training Routine

[chocobaR]

Monday: Chest, Triceps & Shoulders

Chest:
Barbell Bench Press - 4x8,8,6,6
Barbell Incline Bench Press - 4x8,8,6,6
Dumbbell Fly - 3x10,8,8

Triceps:
Barbell Close Grip Bench Press - 3x10,8,6
Skull Crusher - 3x10,8,8
Dumbbell Kickback - 3x12,10,8

Shoulders:
Dumbbell Bench Press - 4x10,8,6,6
Barbell Upright Row - 4x10,8,8,6
Dumbbell Lateral Raise - 3x12,10,8


Wednesday: Legs

Dumbbell Single Leg Calf Raise - 5x15
Lever Leg Extension - 3x15
Lever Lying Leg Curl - 3x12
Dumbbell Straight Leg Deadlift - 3x10,8,6
Barbell Squat - 4x15,12,10,8
Barbell Lunge - 3x12


Friday: Back, Biceps, Traps & Forearms

Back:
Barbell Bent-over Row - 4x10,8,8
Dumbbell Bent-over Row - 4x10,10,8,8
Deadlift - 3x8,6,6

Biceps:
Barbell Curl - 4x10,8,8,6
Dumbbell Curl - 4x12,8,6,6
Dumbbell Concentration Curl - 3x12

Traps:
Barbell Shrug - 4x15,12,12,10
Dumbbell Shrug - 4x15

Forearms:
Barbell Reverse Curl - 4x10,8,6,6
Barbell Wrist Curl - 4x25


Found it on www.bobybuilding.com. What do you think?

 

[Safeway]

I understand the sets of reps, but what are the other numbers?

 

[Safeway]

Also, what are those leg exercises? I'm a noob at this if you can't tell. But I thought it was better to exercise each area more than once a week?

 

[chocobaR]

http://www.exrx.net/Lists/ExList/ThighWt.html#anchor172012

You can find most of the exercises there.

 

[Nebor]

No cardio at all?

 

[dbot]

it really depends on your body and intensity. I work each muscle to the max for the workouts, and it seems like the OP does too. By the end of my chest days, I can't do anything and the same goes for legs or any other body part I've worked. So working it out once a week is enough. It's goin to need that time to recover.

 

[Yossarian]

I think it's too many sets but that's just me. 31 sets is a lot. I would put shoulders and forearms on their own day and make it a 4-day split. I would also do squats first on leg day.

 

[Safeway]

Originally posted by: dbot
it really depends on your body and intensity. I work each muscle to the max for the workouts, and it seems like the OP does too. By the end of my chest days, I can't do anything and the same goes for legs or any other body part I've worked. So working it out once a week is enough. It's goin to need that time to recover.

Ah

 

[Yossarian]

Originally posted by: Safeway
I understand the sets of reps, but what are the other numbers?

Barbell Bench Press - 4x8,8,6,6

4 sets total, with reps of 8, 8, 6, and 6 on each set.

 

[Mr Nate]

Looks good to me.

Three days a week...just enough to get the job done, not enough to burn you out.

 

[sash1]

abs? cardio?

 

[Koing]

Dumbbell Single Leg Calf Raise - 5x15
Lever Leg Extension - 3x15
Lever Lying Leg Curl - 3x12
Dumbbell Straight Leg Deadlift - 3x10,8,6
Barbell Squat - 4x15,12,10,8
Barbell Lunge - 3x12


You don't need to do calf raisers and why single leg ones?!

Just do squats properly and DeadLifts and you will get more then enough out of your legs. Leg extensions are a poor exercise and same with the leg curls. If you squat PROPERLY ALL THE WAY down you will go far.

I'd add some abs to the end of your sessions. Just an exercise or rotate the exercises so each day you finish a different ab exercise.

Koing