week one.

monday chest and back:

wide grip flat bench press, pull ups supersets 5 sets 6-8 reps

dumbell low incline bench press, bent over dumbell rows, supersets 5 sets 6-8 reps

flat bench flys, bent over flys supersets 5 sets 6-8 reps

tuesday off.

wendsday legs laower back and abs:

squats, hanging leg raises supersets 4 sets 10-15 reps

straight legged deadlifts, one legged carf raises supersets 4 sets 10-15

dead lifts, front carf raises (up a weight plate on foot and lift it up) supersets 4 sets 10-15 reps

thursday arms and shoulders:

close grip bench press, chin ups supersets 5 sets 6-10

kick backs, bicep concentration curls, dumbell shrugs supersets 5 sets 6-10 reps

dumbell tricep extenions, ape curls, side laterals 5 sets 6-10 reps

week 2 i change the pull ups too bentover rows and benching too pyramid sets 5 sets but do 15 reps add weight 12 reps add more 9 ext.


i think this works out all muscles pretty well what do u think of this workout?

pls feel free to say if u think theres anything better i can do

On thursday train your shoulders first then triceps, remember to train a large muscle first and the smaller ones last!

are you in a wheel chair?

when do you train your legs doode?

how long you been traing and what level are you at?

only reason i ask is thats an awful lot of sets. i know i would overtrain very fast doing that many sets on my arms.

if you are building for mass your training is all wrong,that the sort of routine i would do the last 2weeks before a show mate,you want to do 2warm up sets then 4sets 6 to 8reps and maybe every 4weeks chuck a 5setter in but as a rep set.i train chest n traps monday,tue back n calfs but deadlift first,then thur legs n hamstring,fri shoulders n arms n tri set your arms,2tri n 1 bic superset.but 9sets for bic n 12 for tri ok,hope this helps you.

Quoted from bigkeiko

On thursday train your shoulders first then triceps, remember to train a large muscle first and the smaller ones last!

ok mate thanks. forgot i posted this so sorry took so long to reply.

Quoted from Dean4england

are you in a wheel chair?

when do you train your legs doode?

how long you been traing and what level are you at?

only reason i ask is thats an awful lot of sets. i know i would overtrain very fast doing that many sets on my arms.

i said i do squats and dead lifts. i dont need to do more cause i gain muscle very easy on my legs. did more exercises before and thay got too big compared to my upper body. and has for how long about 5 years on and off. its only 3 exercises for tris and bis.

i have changed my routine now. i was getting alot of injurys because of not warming up properly. i now do 3 sets 20,15,10,. reason being i dont really want to get much bigger trying to get more toned and fitter. plus i still do pyramid sets wich i find is very good for fittness and strenght. this type of workout will proberly still make me grow anyway.

Lifting weights will make you grow

Its cardio that will determine how lean you get.. else weights will just mass out.. cardio must be done