Members Routines....POST YOURS!

Routine Starts This Friday

My Aim: Build Mass, gyming for 4 months already

Sets/Reps - 3x8

Monday: Chest/Shoulders/Tri


BarBell Bench Press
Incline Bench Press

Shoulder Press - DB - Seated

Wide Grip Dips
Skull Crushers



Wednesday: Back/ Bicep

Bent Legged Barbell Deadlift
Bent Over BarBell Rows
Wide Grip Pull Ups

BarBell Curls
Hammer Curls


Friday:Legs/Abs

Squats
Stiff Legged Deadlifts
Calf Raises

Weighted Crunches <--- May find alternative, due to strain felt on lower back
Hanging Leg Raises
DB Side Bends

Any Critics welcome

MONDAY LEGS & SHOULDERS
Squats 6 sets 6 reps ass to grass
Db lunges 3 sets 6 reps
BB press behind neck 4 sets 6 reps
Db press infront of neck 4 sets 6 reps
Db shrugs 3 sets 6 reps

WEDNESDAY BACK & BICEPS
Deadlifts 4 sets 6 reps
lat pulldown to chest 4 sets 6 reps
One handed Db rows 4 sets 6 reps
EZ curls 2 sets 6-8 reps
Hammer curls 2 sets 6-8 reps

FRIDAY CHEST & TRICEPS
BB bench press 4 sets 6 reps
Db incline bench press 4 sets 6 reps
Dips 3 sets 6-8 reps
CG BB bench press 2-3 sets 6 reps
Skullcrushers 2-3 sets 6 reps

mon/shoulders
rear bb press 4x25,10,8,6
side laterals 3x15,12,10-last set drop weight and do 10
shoulder width upright row/superset db front raise3x15,10,8
bent over dd raises3x12,12,10

tues/back
wide grip pullupsx4 to failure
bent over bb row3x12.10,8
t-bar3x15,12,8
low pully row3X12,10,8
pulldowns to rear2x12,8

wed/chest
incline bb press4x20,12,8,6
incline db3x12,10,6
flat flyes3x15,12,8
dips2x12,10

thurs.legs
squat4x15,12,8,6
leg press3x12,10,8
leg ext3x15,12,10
stiffleg lifts3x15,12,10

fri/arms
ez bb curl4x20,12,10,8
preacher curls3x15,12,10 last set drop weight and go to failure
hammers3x12,10,8
tris..
v barpushdowns4x25,15,12,8
skulls3x10,8,6
dips3x12,10,8

MY PHOTOS..8 WEEK PROGRESS
http://www.kodakgallery.com/I.jsp?c=d0vs90c.qoxf0ak&x=1&y=cqazoz

mon
bench
inc.bench
dips

tue
deads
b.rows
c.g.chins

thur
m.press
s.raises
shrugs

fri
squat
sldl
abs

all 4x6

you know your gettin old when you need viagra just to stop pissing on your shoes

routine days vary....some weeks i train 6days(twice body part) or 4 days(twice body part)
dont feel i get a good workout training each body part once a week
this is what im currently doing

MON - THU
chest-
incline DB presses 3x8-10
flat BB presses 3x8-10
flat DB presses 4x8-10

biceps & forearms
BB curl 4x8
tricep bar hammer curls or reverse BB curls 3x8
ab work

TUE-FRI
shoulders-
seated press behind neck or standing mil press 4x8
side laterals 3x8
BB or DB shrugs 3x8

back
bent over row 4x8
single arm DB row 3x8
deadlifts 3x8
side twists and bends

WED-SAT
legs
squats 4x8
leg ext 3x8
SLDL 3x8

triceps
e-z skulls 4x8
2 handed seated DB ext 3x8
kickbacks 3x8

also do this on a 4 day and cram everything in ...only takes 1hour on 6day and 1.1/2 on 4day

DAY 1 � PULL

Deadlifts s
Barbell Rows
Barbell Curls

DAY 2 � PUSH

Flat Barbell Bench Press
Barbell Shoulder Presses
Close Grip Bench Press

DAY 3 � LEGS

Front Squats
Barbell Stiff Leg Deadlifts
Weighted Crunches

All 5X5

In case you havnt noticed, this is Franky's routine

Freedom from insult is a sign of respect, it's not a right.

Hi, I am new to this forum & also to weightlifting...have been working out steadily for 2 months & now I've steppped it up. Im after strength & mass gains so not much cardio is taking place here yet

Day 1 - Leg Workout (quads dominant & calves) / Shoulders / Abs

1) Barbell or dumbbell squat – 6 warm up, 10, 10, 12 to failure.
2) Leg ext – 10, 10, 12 to failure.
3) Standing calve raises – 8, 10, 10, to failure.

1) Arnold press– warm up 6, 8, 10, 10.
2) Dumbbell lateral raises – 6, 12, 12.
3) Bentover lateral raise – 10, 10, 12.

Upper Abs: – Decline crunch or lying resisted crunch – 12, 15, 15, 15. Lower Abs: - Hanging leg / knee raises – 3 x 15. Obliques: crunch – either on mat or back ext bench.

Day 2 – Rest

Day 3 - Chest / Triceps / Abs
1) Incline dumbbell press – warm up 8, 10, 12, 12 to failure.
2) Flat bench press (machine or dumbbell as I have no spotter) – 6, 10, 10, 12 to failure.
3) Dumbell pec flye – 10, 10, 12, 12 to failure.
4) Cable crossover – 6, 10, 12, 12 to failure.
5) Skullcrushers – warm up 10, 8, 8, 10 to failure.
7) Tricep pressdown (longhead focus) – 10, 12, 12, 12 to failure,

Day 4 – Rest

Day 5 – Back / Biceps / Leg Workout (hamstrings dominant) / Abs

1) Lat pull down – warm up 8, 8, 10, 10 to failure.
2) Shoulder shrugs – 10, 10, 8, 6.
3) Seated rows or dumbbell rows – 6, 8, 10, 10 to failure.
4) Bicep curl (close grip for long head focus) – warm up 6, 10, 12, 12 to failure.
5) Scott curl (for short head focus) – 6, 10, 12, 12 to failure
6) Romanian Deadlift – 10 light weight warm up, increase weight 10, 10, 12 to failure.
7) Lying Leg Curl – 8, 10, 10, to failure.


Day 6 – Rest

Day 7 – Rest

'show them the whole thing'....

Monday/Thursday:

Bench Press (5x3)
Row (5x3)
Close Grip Bench Press (5x3)
Curl (5x3)

Tuesday/Friday:

Squat (5x3)
Deadlift (5x3)
Calf Raises (3x10)
Abs (3x10)

ORIGINAL: liquidbeef

Here is my current workout routine. I include a bunch of exercises in to maintain strength in the muscles of the rotator cuff for shoulder stability. I got most of these out of the book: The 7 Minute Rotator Cuff Solution and they have worked like a charm in reducing my symptoms of shoulder pain. My oringal workouts were comprised of too many exercises for the internal rotators and I was on the road to shoulder impingement.

What do you do for your Rotator Cuff as I have problem with my left one, got some stuff from the physio but would be intrested what you have done that has helped you strenghten it.

Doing everything in one day.


1-2 exercises per muscle group -- x3 per week.
Chest: Push-ups (10-15 warmup, 2x sets till failure)
Shoulders: Seated or standing Shoulder Press (10-15 warmup, 2x sets till failure)
Triceps: 1 Arm Triceps Extensions (10-15 warmup, 2x sets till failure)
Back: Bent-over Row (10-15 warmup, 2x sets till failure)
Biceps: Dumbbell Curls (10-15 warmup, 2x sets till failure)
Abs: Lying Straight Leg-Hip Raise and Crunches (3x sets till failure)
Thighs - Quadriceps: Dumbbell Lunges and Squats (3x10 & 3x10)
Thighs - Hamstrings: Dumbbell Straight Leg Deadlift (3x20)
Calves: Single Leg Calf Raise (3x20)

One minute rest between each set.

Running for cardiovescular -- x3 per week.

I'm only a starter and I will probably cut it to twice a week instead of three, I don't think my muscles can recover fast enough (Just got this routine, doing everything with 5kg dumbbells at home, going to try it once my muscles are not sore :P)

Here's mine atm:

MONDAY - CHEST / TRICEPS

Bench press
Incline bench press
Close grip bench press

WEDNESDAY - BACK / BICEPS

Bent over row
Deadlift
Power clean
Barbell curl

FRIDAY - SHOULDERS

Military press
Dumbell side raises
Dumbell rear raises

SATURDAY - LEGS

Front squats
Stiff-legged deadlifts
Standing calf raises
Some ab work if I can be bothered, which is rare

"I would never die for my beliefs because I might be wrong" - Bertrand Russell

My training log

Mon : Shoulders
Tue : Arms
Wed : Chest
Thu : legs
Fri : Arms
Sat : rest
Sun : Back

Shoulders
1 Arnold Press
2 Smith Machine Press
3 Lateral Raise
4 Shoulder Press
5 Shrugs
Back
1 Lats Pulls
2 Standing Rows
3 Seated Rows
4 Nautilus 1
Bicep
1 Dumbbell Curls
2 Barbell Curl e-z
3 Preacher Curl
4 Cable Bicep
Triceps
1 Triceps Cable
2 Dumbbell Triceps
3 Machine Triceps
4 Dumbbell Kickback
Chest
1 Bench Press Smith
2 Incline Bench Press 
3 Bent Arm Dumbbell Fly
4 Cable Fly's
5 Machine Fly's
Legs
1 Squats Smith
2 Leg Press 
3 Leg Curls
4 Leg Extension
5 Calf Raise
 Forearms
1 Inner
2 Outer

everyday i wake up and go to the gym to do 30 minutes of cardio. usually 30 mintues of the most difficult cross training setting i can find on the elyptical machine. then i go home eat breakfast and head back.
i keep everything at 4 sets of 8-12 reps except my weightless excersizes.

monday-chest and back

bench press
incline bench press
smith bench press
incline smith bench press
incline dumbell press
flat dumbell press

bent barbell rows
t bar rows
pulley rows
dead lifts

tuesday-shoulders,traps, and arms

military press
behind the neck press
seated dumbell press
upright rows

shrugs barbell or dumbell

barbell curls
preacher cambered bar curls
dumbell curls

lying cambered bar tricep ext.(skull crushers)
seated tricep ext
close grip bench press
dips
bench dips

reverse barbell curls
wrist curls
hammer curls

wed.-legs and abs

squats
leg press
smith squats

machine leg curls
stiff leg dead lift

standing calve raises
donkey calve raises

weighted crunches
cable crunches
weighted leg raises

thur.- chest and back

flyes( incline, flat, decline)
wide grip dips
cable cross overs

pull downs( front and back)
one arm dumbell rows
chins(front and back)
pull overs
hyper ext

fri.- shoulders and arms

dumbell lateral raises(side, bent,front)
cable lateral raises(side, bent, front)
machine lateral raises

seated dumbell curls
cable curls
dumbell preacher curls

cable push downs( rope, st. bar, and v bar)
dumbell kick backs
one arm dumbell ext

sat. legs and abs

leg ext
hack squat
lunges( dumbell, barbell, and smith machine)

dumbell leg curls
single leg machine curls

seated calve raises
leg press calve raises

no weighted excersize for abs, just a good cardio crunch out i seen on fit tv once. takes about twenty mintues. from all angles. crunches for 2 seconds then 1 second crunches, oblique crunches, idk i still watch the video to do it.

Legs/ Abs

Squats 10,8,8,6.
SLDL 3x8 (going to change this)
Calf raises 4x6
Crunches and leg raises.

Back/ Biceps

Dead lifts 4x6
Bent over DB rows 3x8
Lat pull downs 3x8
Shrugs 3x8
Hammer curls 3x8
Reverse curls 3x10.

Chest/ Shoulders/ Triceps

Bench press 10,8,8,6.
Incline DB benchpress 3x8
Arnold press 3x8
Lat raises 3x8
Rear delt row 3x10
Overhead tricep extension 3x8

Upper A (Chest Focused)

- DB Flat Bench Press: 4 x 6
- DB Incline Bench Press: 4 x 6
- BB Military Press: 4 x 6
- Close-Grip Pull-Ups: 4 x 6

Lower A (Ham Focused)

- BB Deadlifts: 4 x 6
- BB Straight-Leg Deadlifts: 4 x 6
- Seated Leg Press: 3 x 8
- Weighted Crunches: 3 x 8

Upper B (Upper Back Focused)

- Wide-Grip Chins: 4 x 6
- BB Bent-Over Rows: 4 x 6
- BB Military Press: 4 x 6
- Tricep Dips: 4 x 6

Lower B (Quad Focused)

- BB Squats: 4 x 6
- BB Standing Calf-Raises: 4 x 10
- Seated Leg Press: 3 x 8
- Weighted Crunches: 3 x 8

i da a 4 day split please comment and give any suggestions you think i shoulds take into consideration, cheers

day one
shoulders and forearms-
db overhead press, military press
laterial raise, reverse curls, wrist curls

day two
chest and tri's
flat db press, flat db flyes, dips, skull crushers, closegrip bench

day three
back and bi's
deadlifts, bent rows, wide grip pull ups, ez curls, hammer curls

day four
legs 20 rep squat, lunges, sldl

need input for sure!

Bicep
Cable Curls
4X10
Standing Dumbbell Curl
4X10
Standing Hammer Curl
1Xmaxout

Preacher Curls
4x10

Cable Pulls Ups
maxout

Incline Curls
4x10

Cheat Curls(Cable)
Max weight max reps

ORIGINAL: bradpei

need input for sure!

Bicep
Cable Curls
4X10
Standing Dumbbell Curl
4X10
Standing Hammer Curl
1Xmaxout

Preacher Curls
4x10

Cable Pulls Ups
maxout

Incline Curls
4x10

Cheat Curls(Cable)
Max weight max reps

Is that the only routine you do?

ORIGINAL: bradpei

need input for sure!

Bicep
Cable Curls
4X10
Standing Dumbbell Curl
4X10
Standing Hammer Curl
1Xmaxout

Preacher Curls
4x10

Cable Pulls Ups
maxout

Incline Curls
4x10

Cheat Curls(Cable)
Max weight max reps

Way too much emphasise on the biceps there, what else do you do?

ORIGINAL: $loth

ORIGINAL: bradpei

need input for sure!

Bicep
Cable Curls
4X10
Standing Dumbbell Curl
4X10
Standing Hammer Curl
1Xmaxout

Preacher Curls
4x10

Cable Pulls Ups
maxout

Incline Curls
4x10

Cheat Curls(Cable)
Max weight max reps

Way too much emphasise on the biceps there, what else do you do?

That's what I want to know.

Befor you ask I cant do deadlifts.

Here's is my routine

Monday - Chest + Shoulders
Flat Bench Press
Incline DB Press
Single Arm Cable cross over or Dips

BB Shrugs
Military Press

Wednesday - Bicep and Tricep
BB Curl
DB Hammer Curls
Seated DB Curls

Tricep Cable Pulldown
Skull Crushers

Saturday - Back + Legs
Wide Grip Chins
DB Rows
Seated reverse fly's

Squats
Calf Raises
Lunges


I did change my routine a lot in the last 3 months, but this one I am sticking with

edit: - all done 5x5

My Journal
Chaos-TKD Bebo Page
Chaos-TKD Youtube Video's

here's a routine i have used for bulking with very good results in mass and strength. It is not the most ballanced routine ever and if you are looking for a typical bodybuilding routine this isn't it but for raw bulk and power it's great!

warm up on some type of cardio machine

deadlift:
progressive warm up srets of 7,5,2,2
heavy work sets of 3,3,3 all same weight try to add 2.5kg each workout
drop back 20-30kg and do one set of 20

db row:
one warm up set 8 reps
three work sets 8 reps each try to add 2.5kg each workout

standing press
2 warmup sets of 10,8
3 work sets of 5-8 heavy as possible, try to add weight each time.

db bench/ db pullover superset:
warm up 1x8
work 3x8 same progression, 2.5kg each workout if possible otherwise stick at the weight till you get all reps then go up next time

barbell curl:
2 sets of 8-10 no need for warm ups as arms/joints are pretty warm already.

there it is. brutally hard, very effective, add in squats somwhere if you need more quad work.
I shoul;d add that i took my deadlift from 120kg to 170kg in about six months doing this routine.

www.ugm.org.uk

Just got back from holiday, so decided to try a new routine. It will be

Monday
Chest
Bicep
Tricep

Wednesday
Back
Shoulder
Traps

Thursday
Legs
Forearms
Abs


As today was Monday I did.....

3x10 6Kg French Press
3x10 12.5Kg Concentration curls
3x10 35kg Incline Bench Press
3x10 12.5kg Double handed Tricep Extension
3x10 12.5kg Single arm preacher curls
3x10 17kg Dumbell Fly
3x10 26.4kg Tricep Pressdown
1x10 47.5kg Bench press
1x8 " " "
1x7 " " "
3x10 12.5kg Hammer Curl


What do you think?

Full body mixed movments at the moment....focusing merely on my squats and deadlifts strength...and the rest just for mass in that particular area excluding cuff and ab work

Day 1(tuesday)

Deadlifts 3x3
Military Press 3x8
Pull ups 3x8
Close grip Bench 3x8
Cuff work 2x15

Day 2(friday)

Barbell squats 3x3
Barbell Bench 3x8
Barbell rows 3x8
Dumbell Curls 3x8
Abdominal crunches 2x15

stu007 : that's 295 reps, light weights though... how long does it take you?

Hi Im new here, this is my first post, thought Id share my workout. I train at home so I am some what limited to which exercises I can do but here it is...

MONDAY

Upper Body Horizontal Dominant

4 x Bench Press
4 x Dumbell Row
4 x Side Laterals

arm work

TUESDAY

Lower Body Ham Dominant + Traps

4 x Ham Curls
3 x Calf Raises
4 x Deadlifts
3 x Shrugs

THURSDAY

Upper Body Vertical Dominant

3 x Close Grip Chins
3 x Wide Grip Chins
4 x Chest Dips
4 x Military Press

arm work

FRIDAY

Lower Body Quad Dominant + Traps

4 x Bulgarian Squats
2 x Walking Lunges
3 x Calf Raises
3 x Shrugs

ORIGINAL: musclegains

everyday i wake up and go to the gym to do 30 minutes of cardio. usually 30 mintues of the most difficult cross training setting i can find on the elyptical machine. then i go home eat breakfast and head back.
i keep everything at 4 sets of 8-12 reps except my weightless excersizes.

monday-chest and back

bench press
incline bench press
smith bench press
incline smith bench press
incline dumbell press
flat dumbell press

bent barbell rows
t bar rows
pulley rows
dead lifts

tuesday-shoulders,traps, and arms

military press
behind the neck press
seated dumbell press
upright rows

shrugs barbell or dumbell

barbell curls
preacher cambered bar curls
dumbell curls

lying cambered bar tricep ext.(skull crushers)
seated tricep ext
close grip bench press
dips
bench dips

reverse barbell curls
wrist curls
hammer curls

wed.-legs and abs

squats
leg press
smith squats

machine leg curls
stiff leg dead lift

standing calve raises
donkey calve raises

weighted crunches
cable crunches
weighted leg raises

thur.- chest and back

flyes( incline, flat, decline)
wide grip dips
cable cross overs

pull downs( front and back)
one arm dumbell rows
chins(front and back)
pull overs
hyper ext

fri.- shoulders and arms

dumbell lateral raises(side, bent,front)
cable lateral raises(side, bent, front)
machine lateral raises

seated dumbell curls
cable curls
dumbell preacher curls

cable push downs( rope, st. bar, and v bar)
dumbell kick backs
one arm dumbell ext

sat. legs and abs

leg ext
hack squat
lunges( dumbell, barbell, and smith machine)

dumbell leg curls
single leg machine curls

seated calve raises
leg press calve raises

no weighted excersize for abs, just a good cardio crunch out i seen on fit tv once. takes about twenty mintues. from all angles. crunches for 2 seconds then 1 second crunches, oblique crunches, idk i still watch the video to do it.

WOW! There's some serious high volume in there! Are you making continual good gain in strength/size?

You do 4 sets of every exercise? If thats the case then that means total sets each week for..

Chest = 36!
Back = 36!
Biceps = 24!
Triceps = 32!

man thats got to be some serious over training there!?

I think it's better to think of sets in terms of complexes rather than per muscle group, when dealing with compounds.

e.g.) It's easy to say Dips + Bench + Incline Bench = 12 sets chest, 0 triceps, 0 front dlet.

However, the reality is:

Dips: Chest and Tri, Front Delt Secondary
Bench: Chest Dominant, Tri and Front Delt Secondary
Incline Bench: ^^^ As above

Pull-Ups are bi intense, back seconday whereas Chin-Ups are back intense, bi secondary. So it would be easy to say both are back exercises and therefore you need lots of curls for your biceps; not accurate.

If you want to be really picky, the dominance/secondary ratio even varies between exercises, but I think thinking of it as complexes is a lot more useful than per bodypart as a rule of thumb. Otherwise you end up neglecting the fact that x bodypart is trained quite heavily in a given compound movement and overdo smaller groups/underdo big muscle groups.

Agreed, muscle overlap is definatly something to consider however there's nothing wrong in counting how many direct sets a major muscle group has in a routine. But I belive the amount of volume for the smaller muscle groups such as bi & tri & delts should reflect that. However even that is an individual thing based on at what stage a BBer is at.

Removed.

Monday - Back & Biceps
Dead Lifts - 5 Sets of 5 Reps - Increasing in weight each set
Wide Grip Chins - 3 Sets of Maximum Reps - Bodyweight
Bent-over Single Arm Dumbbell Rows - 5 Sets of 5 Reps - Increasing in weight each set
EZ Bar Curls - 3 Sets of 8 Reps - Increasing weight each set

Wednesday - Chest & Triceps
Bench Press - 5 Sets of 5 Reps - Increasing weight each set
Dumbbell Incline Bench Press - 3 Sets of 8 Reps - Increasing weight each set
Dips - 3 Sets of Maximum reps - Bodyweight
EZ Bar Extensions - 3 Sets of 8 Reps - Incresing weight each set

Friday - Legs & Shoulders
Squat - 5 Sets of 5 Reps - Increasing weight each set
Push Press - 5 Sets of 5 Reps - Increasing weight each set
Dumbbell Overhead Press - 3 Sets of 8 Reps - Increasing weight each set
Dumbbell Shrug - 3 Sets of 8 reps - Increasing weight each set

HIIT Cardio and Core Workouts on 2/3 Off Days

Workout performed in a one day 'On', two days 'Off' fashion, regardless of the day of the week. Two seperate workouts, rotated A,B,A,B etc.

Workout A

Deep Squat
BB Lunge
Dips
T-Bar Row
Calf Work

Workout B

Deadlift
Hamstring Curl
Military Press
Incline Bench
Wide-Grip Chins
Calf Work

Currently running all exercises with a set/rep protocol of 4x8. If I come to the end of the last set with 8 full reps, I simply add another set rather than increasing the weight, and then increase the weight accordingly next workout.

i do a 10 8 6 routine adding weight on every set eg ez curls 1st set 60 kg
2nd set 65 kg
3rd set 70 kg
incline curles 1st set 27 kg
2nd set 30 kg
3rd set 35 kg
individual preacher curls 1st set 17 kg
2nd set 20 kg
3 rd set 22.5 kg
barbell shoulder press 1st set 60 kg
2nd set 65 kg
3rd set 70 kg
lat raises 1st set 17.5 kg
2nd set 20 kg
3rd set 22.5 kg
db press 1st set 22.5kg
2 set 25 kg
3rd set 27.5
and its the same for chest and tris. back is different. so can anyone tell me what they think of this routine

each week i go to the gym i do an extra rep or 1 kg of weight on every workout please reply and tell me if its a good workout and if i will get god gains of it

monday:chest
bench press 3x12/10/8rep
seated machine press 3x12/10/8
dumbell flat flyes 3x12/10/8
dips 3x15 reps bodyweight

tuesday:legs
leg press 3x12/10/8
leg extensions 3x12/10/8
hack sqauts 3x12/10/8
lying leg curls 3x12/10seated leg curls 3x12/10/8
standing calf raises 3x12/10/8
seated calf raises 3x12/10/8

wednesday:shoulders
shoulder press 3x12/10/8
laterial raises 3x12/10/8
alternative front arm raises 3x12/10/8
bent over lateral raises 3x12/10/8
upright rows 3x12reps same weight
side lying ateral raises 3x10reps same weight

thursday:back
pulldowns 3x12/10/8
dumbell rows 3x12/10/8
hammer strengh machine 1 arm pulls 3x12/10/8
hammer strengh machine 2 arm pulls 3x12/10/8
bumbell shrugs 3x12/10/8
machine shrugs 3x12/10/8

friday;arms
tricep pushdown straight bar 3x12/10/8
skullcrushers 3x12/10/8
backhead pussdown with rope 3x12/10/8
tricep kickbacks 3x12/10/8

biceps
stancing bumbell curls 3x12/10/8
concentration curls 3x12/10/8
machine preacher curls 3x12/10/8
hammer curls seated 3x12/10/8

finish with 6 sets on forearms

yhanks for reading my programe

Here's my routine. It's a basic PUSH-PULL routine:

PUSH: bench press, inclined bench press, flys, french curls with figure-8 bar, crunches, military press.
PULL: squats, deadlifts, barbell curls, side raises OR squats, bent-over rows, barbell curls, side raises.

This is a 4 day a week routine.
So I do PUSH on Wednesday and Saturday, I do PULL on Thursday and Sunday.

I aim for 6-10 reps and increase weight at around 10 reps.

Can't get simpler than that.

Right now, it's working. I need some leg work desperately though.
I grudge rest days, but they're necessary....aren't they?

you need rest days you feel alot better when you go back to the gym i have a week of every three months do you think ill gte much benefits out of my routine or do you think im doing to much?

This is my routine I just wrote up what do you think.

Monday.

Chest/Triceps

Dumbbell Bench Press 3x10
Inclined Flyes 4x12

Close Grip Bench Press 3x10
Tricep Curls 4x12

Wednesday.

Back/Biceps

Machine Low row 3x10
Machine Pulldowns 4x12 (haven't really been been working my back out properly too much so I want to start off slowly, to avoid injuries etc)

Machine Bicep curls 4x10

Thursday.

Legs

Machine Squats 3x10
Leg Extensions 4x10
Leg Curls 4x12

Friday.

Shoulders

Standing Military Press 3x10
Front Raises 4x12
Laterals 4x12

20 mins cardio after each workout. Cardio also on Tuesdays.

Sit ups three times a week on Tuesday, Thursday, Saturday or Sunday.

What do you guys think?

I think its ****ing awfull. Read the stickies in the beginners forum.

Thanks for your input. I think your facing is ****ing awful by the way. Cheers man.

I want to tone up and add some muscle, I'm 5ft 10 and 12st9lbs at the moment.