my rountine

[cpantucci]

Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Flat DB Flyes: 2x10


Barbell Curls: 2x10
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves

Barbell Squats: 3x8
Leg Extension: 3x12
Hamstring Curls: 3x8
Standing Calve Raises: 3x8


Wednesday - Rest (L Cardio Abs )


Thursday - Delts/Triceps

Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10

Skullcrushers: , 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12


Friday - Back/Traps

Deadlifts: 3x6
Barbbell Row: 1x10, 1x8, 1x6
Wide Grip Pulldowns: 2x10
DB Shrugs: 3x8


Satuday & Sunday - Rest

[granitesoldier69]

HMMMM! I dont know no one has said any thing about your schedule bro, im affraid to cause every body tells me i over train, i think thats impossible, lol. my workout are usually 2 hours + without cardio i like to train till theres no more left. and i dont do rest days. maybe sombody will comment on your schedule soon.

[tiny tim]

I think it looks fine other than 8 sets each for tri and bi,maybe a lil much on shoulder press too. arms get a lot of work from all your pressing and pulldowns/rows,and since they're smaller muscle groups,they can't take as much,and front delts get worked a lot during chest. then again,since you're young,you can recover much better than us ancient folks,so if it's working for you,cool

[hackskii]

A bit light on the quads, a bit heavy on the arms compared to the larger muscle groups.
I would add more movements to back, and some good mornings to your hamstrings.

[over55]

Hack Is Right Arms Only Need To Be Worked Once Or Twice A Week Since Those Muscles Are Used In Other Exercises.

Free Weights, Compound Moves=mass But Don't Forget About Diet

[gunshow]

thanks guys what would u say i add sum good morin's an which arm workouts would u drop from that rountine i posted ?

an ask for back what would u suggest ?

thanks everyone

[hackskii]

More bent over rows using diffrent angles (low/medium/high).

Arms will grow no matter what..................All compound lifts hit arms, so isolation movments would be a bit overkill depending on the sets.

Do the good mornings on your hamstring day.
Generally I do back and hamstrings as dead lifts hit hamstrings hard.
I keep quads and calves together.

[sofresh]

very good info

[gunshow]

good call hack thanks for the info

[geartaker08]

Same workout and rest days I do.I would a pull ups on back day and try rev. grip on BB rows with shoulder width grip.