Originally Posted by gonzo719

the trainer at my gym suggested this for me - i questioned the volume to him - and he said this was ok because i was only doing one body part a day. How much volume should i be doing?

Originally Posted by HardTrainer

monday - Chest and arms, abs
Flat bench - 3 sets - 12,10,8
DB flies - 3 sets - 12,10,8
Barbell Curls 3 sets
Close grip bench 3 sets
Abs
HIIT cardio 20mins

Wednesday - legs

Squats - 3 sets - 12,10,8
let extension 3sets
Leg curls - 3 sets - 12,10,8
calf raises - 3 sets - 12,10,8
HIIT cardio 20mins

Friday back and delts

Deadlift 3 sets
Barbell rows - 2 sets - 10,8
Wide Lat pulldowns - 2 sets -10,8
Seated shoudler press 3 sets
Lateral raise 3 sets
HIIT cardio 20mins

^^^^^ thats better still more then i would do though

Originally Posted by gonzo719

my name is steve - i am looking to lose BF - and retain my muscle - i am currently working out 5 times a week - working one body part a day. I am 5'8 175lbs and about 15% BF. I want to get down to about 8-10% BF. I have gotten my diet down - i just want to see how my workout looks. here is my routine. any suggestions?

monday - Chest
HS bench - 3 sets - 12,10,8
DB incline - 3 sets - 12,10,8
DB flies - 3 sets - 12,10,8
DB decline - 3 sets - 12,10,8
ABS
HIIT cardio 20mins

tuesday - Back
Seated rows - 3 sets - 12,10,8
HS pullovers - 3 sets - 12,10,8
T-Bar row - 3 sets - 12,10,8
HS Lat pulldowns - 3 sets - 12,10,8
Pull ups - 3 sets - 12,10,8
One knee bent db rows - 3 sets - 12,10,8
HIIT cardio 20mins

Wednesday - Legs
Leg extensions - 3 sets - 12,10,8
Leg press - 3 sets - 12,10,8
Squats - 3 sets - 12,10,8
calf raises - 3 sets - 12,10,8
Leg curls - 3 sets - 12,10,8

Thursday - Shoulders
DB Side laterals - 3 sets - 12,10,8
DB front raises - 3 sets - 12,10,8
Shrugs - 3 sets - 12,10,8
Upright rows - 3 sets - 12,10,8
HS shoulder press - 3 sets - 12,10,8
ABS
HIIT cardio 20mins

Friday - Arms
Ez bar curl - 3 sets - 12,10,8
Hammer curls - 3 sets - 12,10,8
Concentration Curls - 3 sets - 12,10,8
Preacher curls - 3 sets - 12,10,8
Pushdowns (w/rope) - 3 sets - 12,10,8
Dips - 3 sets - 12,10,8
Kickbacks - 3 sets - 12,10,8
skull crushers - 3 sets - 12,10,8
HIIT cardio 20mins

Originally Posted by Squaggleboggin

If you did that, the page would go on until it's too long for anyone to read it all. Haven't I seen you give out routines to others trying to help them without including all of that information?

Originally Posted by P-funk

I never understand these threads.....people write out these routines that are centered around bodypart training and say "how is my program". All I think is..."is that a program? How much rest is there between sets? How long until you very the exercises? Is it neccessary to have something so concrete if all you are doing is training body parts? Most bodybuilders just work a muscle group and change the exercises weekly. What is the goal of this whole thing? What does next week look like? The following week? The next 4 weeks?"