Maybe This?

[Biggie]

Since i now work 40 hours a week and go to school full time and have rehearsal for the play i'm in 4 nights a week, i figure i don't have a lot of time for the gym, so i want to make my workouts short and sweet. So this is what i figure:

Monday: Chest - Bench, chest flyes/dips.
Back - Bent over BB rows, seated cable rows

Tuesday: Legs - Squats, legpress/lunges, calf raises.
Core - Deadlifts/hyperextensions, weighted russian twists, crunches

Wednesday: Shoulders - Shoulder press, lateral raises, rear lateral raises, shrugs.

Thursday: Rest

Friday: Start over

I wasn't really sure of a good day to do my shoulders so i thought after my leg day would be ok. Also, i'd be doing a 5x5 rep scheme, except for core work. And i thought i'd take abear's advice and give the no arm isolation thing a try. So what do you all think?

 

[AJP]

i think you should take out the chest flys, maybe close grip instead or some other press, i don't think flys do much, but definitely keep the dips though

also switch out one of the rows for a pull-up/chin-up exercise
leg day looks pretty good

for shoulders I would add some upright barbell rows

might wanna take a day off in there, you'd be lifting 6 days a week if you start over on friday and continue with the same schedule

 

[SXIPro]

I'd disagree with removing the flys. Flys add variety and a whole different movement and angle of attack, which will stimulate more growth than just another 'twist' on the standard press. I find that when I plateau (in strength)on the bench press, if I start throwing flys in to my routine, it helps me get over the hump.

 

[tenpercent]

I'd disagree with removing the flys. Flys add variety and a whole different movement and angle of attack, which will stimulate more growth than just another 'twist' on the standard press. I find that when I plateau (in strength)on the bench press, if I start throwing flys in to my routine, it helps me get over the hump.

I recently read a study, I will search for it, that flyes do little more than give you a pump. They do very little to stimulate growth.

Personally I would not set my mind to just one lift when heading to do a muscle group. If you do not want to do a pre-made routine then I suggest on chest day you pick two but the next time around do two different lift. For example dips and flat bench one week then the next declines and incline DB press. I always keep dips, squats, pull ups, deads and a form of bench in my routine. Compound lifts are best for overall gains. YOU might also want to consider doing M-W - F if you can.

 

[Biggie]

i really feel flyes work my chest a lot, so i'm gonna keep doin em for the time being. but like i posted, i switch off between flyes and dips each workout. I am trying mostly compound lifts this time around, like i don't do any direct arm work. i was always paranoid that my arms wouldn't grow if i didn't work them directly, but i've heard so many times from abear and others that you don't need to.

 

[SXIPro]

I recently read a study, I will search for it, that flyes do little more than give you a pump. They do very little to stimulate growth.
.

Yes, and I could probably find a study out there that says the world is flat. I base my workouts on results, and I get better results if I throw flyes into my routine. Of course the biggest issue with people doing exercises for the chest is that so many people rely on the barbell bench press, when the dumbbell press is far superior.

Barbell bench presses are only a partial movement. When you are at the top of the concentric (positive) portion of the movement, arms fully extended, the pectoral muscles are not fully contracted. It is accepted among all experts that full range of motion is an integral part to developing any muscle. During dumbbell presses and flys the chest becomes fully contracted at the top of the concentric portion of the movement and therefore puts a more direct stimulus on the pectoral muscles.