so i found this really good workout if someone could tell me if this is good for me it would be great.

Monday
Bench Press - 3 sets @ 8, 6, 4
Chest Flies - 3 sets @ 12, 10, 8
Butterflies (Pec Decks) - 3 sets @ 10, 8, 6
Close Grip Bench Press - 3 sets @ 10, 8, 6
Dips - 3 sets @ 12, 10, 8
Push-Downs - 3 sets @ 10, 8, 6

Tuesday
Squats - 3 sets @ 8, 6, 4
Leg Extensions - 3 sets @ 12, 10, 8
Leg Press - 3 sets @ 10, 8, 6
Standing Calve Raises - 3 sets @ 10, 8, 6
Leg Press Calve Raises - 3 sets @ 10, 8, 6
Seated Calve Raises - 3 sets @ 8, 6, 4

Wednesday
Deadlifts - 3 sets @ 8, 6, 4
Close Grip Pull-Downs - 3 sets @ 10, 8, 6
Seated Rows - 3 sets @ 10, 8, 6
Hyperextensions - 3 sets @ 12, 10, 8
Barbell Curl - 3 sets @ 8, 6, 4
Incline Curl - 3 sets @ 10, 8, 6
Concentration Curl - 3 sets @ 8, 6, 4

Thursday
Squat - 3 sets @ 12, 10, 8
Leg Curl - 3 sets @ 10, 8, 6
Lunges - 3 sets @ 10, 8, 6
Standing Calve Raises - 3 sets @ 12, 10, 8
Leg Press Calve Raises - 3 sets @ 12, 10, 8
Seated Calf Raises - 3 sets @ 8, 6, 4

Friday
Military Press - 3 sets @ 10, 8, 6
Side Lateral Raises - 3 sets @ 8, 6, 4
Front Lateral Raises - 3 sets @ 8, 6, 4
Dumbbell Shrugs - 3 sets @ 10, 8, 6
Barbell Rows - 3 sets @ 10, 8, 6
Pull-Downs - 3 sets @ 10, 8, 6
Wide-Grip Chin-Ups - 3 sets @ 8, 6, 4
Pull-Overs - 3 sets @ 8, 6, 4

The routine ive outlined does the job!

The one you have found is nooo good at all, youre training everything twice apart from monday?

Monday - chest n triceps  OK

Tues - legs  OK

wed-back n biceps  OK

Thurs - legs again??????

Fri - shoulders n (back... again)???


This routine is EXCELLENT, if you want to over train!

My advice is to ignore it my friend.

overKILL!!!

kieko's schedule makes much more sense..

ok thanx guys i didnt no it looked good but im new so i will just saty to the workout u gave me. much thanx

Just a quick 1 mate,

Iv bin doing the routine that bigkeiko outlined, an i think its spot on mate! Id go for that 1! Im like u a begginer. Like i said spot on!

By the way, cheers keiko!!

No problem!
Anytime guys