Hows this?

B

bcraig88

0
Chest: Flat Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Fly

Biceps: Preacher Curls, Dumbbell Curls, Hammer Curls

Back: Lateral Pull-Downs, Seated Rows, Pull-Ups, dumbbell rows, bent rows

Legs: seated calf raises, standing calf raises, regular squats, lunges

Shoulders: military press (barbell or dumbbell), side laterals, rear laterals, upright rows

Triceps: Barbell Tricep Press (Skullcrushers), Dips, Tricep Cable Pushdowns, EZ extension


monday- chest
tuesday- biceps, back
thursday- legs
saturday- shoulders, triceps

i took this off a site and changed it some

what would you change if you were going to?
 
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deadlifts on leg day
 
I like it. It looks really good to me. You might want to throw in one more leg exercise. If your calves aren't a problem area, you can replace one calf exercise. It's up to you. I recommend dead lifts or hang cleans.
 
full body workouts r the way 2 go...3/week something like this

1 - Heavy Squats, Moderate Rows, Moderate Bench, Light Deads, High Rep Cleans

2 - Heavy Bench, Heavy Row, Mod Deads, Light Squats, High Rep Cleans

3 - Heavy Deads, Mod Squats, Light Rows, Light Bench, High Reps Cleans

just basically rotate sets and reps for each exercises each session so the cycle lasts longer...the body acclimatises to reps 1st and exercise last so always rotate

Want to know more about fitness...try Rich-Fit.com
 
id choose only 2 of the exercises for each instead of doing all 4.

Also I would put triceps on the chest day because you work your triceps with your bench press.
Another good tricep exercise would be close grip bench press.
 
bcraig88 said:
Chest: Flat Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Fly

Biceps: Preacher Curls, Dumbbell Curls, Hammer Curls

Back: Lateral Pull-Downs, Seated Rows, Pull-Ups, dumbbell rows, bent rows

Legs: seated calf raises, standing calf raises, regular squats, lunges

Shoulders: military press (barbell or dumbbell), side laterals, rear laterals, upright rows

Triceps: Barbell Tricep Press (Skullcrushers), Dips, Tricep Cable Pushdowns, EZ extension

what would you change if you were going to?
Click to expand...
What would I change? Keep to the basics
Chest: I like to stick with dumbbells. Incline DB press, Flat DB Bench, Cable Crossovers (2 sets high and two sets low - mean grip positioins btw)
Bi's: DB curls, Hammer curls, Reverse Grip curls...and I'd switch out hammers with Preacher curls every other week to keep a good change.
Back: Weighted Pull-ups, Bent over BB rows, close grip cable rows
Legs:Squat (or Lunges...both in 1 day is overkill), Leg extensions, Leg curls, seated/standing calve raises
Shoulders: Military press (either BB or DB), Shrugs, Lat Raises, Front Raises, Rear raises...and upright rows if you need the burnout
Tri's: Weighted Dips, Skull crushers, Cable pushdowns, and Reverse Grip Cable Pushdowns....and burnouts with close grip pushups

That's just how I would do it, but I don't have dedicated arm days...i work them with Chest or Back
 
Monday- chest, tris
Tuesday- back, biceps
Thursday- legs
Saturday- shoulders

Monday
Chest- flat, incline, decline
Triceps-close grip BP, EZ extension, tricep pushdown

Tuesday
Back- bent rows, pull ups, seated rows
Biceps- preacher curls w/ curlbar, dumbbell curls

Thursday
Legs- calf raises, squats or lunges, deadlifts

Some other day
Shoulders- military press, laterals, upright rows

And abs like 3 of the days.

Right now im wanting to work on mass. Then I want to cut
tried to take alil of everyones advice. . im also going to look up some of the exercises i seen posted that im not sure what they are. im pretty new. i want to get more muscle mass and lose some fat. im in the airforce and when i got out of basic training and went to tech school i got love handles for some reason. im like 12 % BF. Just started back to running 3days a week recently. i was like 8% BF before i joined the AF.
 
Also, I like to hit legs on Mondays. If you only workout on the weekdays, then you have two days of rest before legs...and that helps A LOT...then chest/tris on Tuesday...Wednesday off...Thursday back and bi's...etc etc
 
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