iSlaNdEr bOy

I've only been lifting for about a month and a half, so if my routine seems out of wack. . .I'm open to all suggestions.

MONDAY:
Chest & Bi's

Chest:
flat bench press 4 x (10-8) reps
incline bench press 4 x (10-8) reps
decline bench press 4 x (10-8) reps
machine flys 4 x (10-8) reps

Bi's:
standing hammer curls 4 x (10-8) reps
seated alternating dumbbell curls 4 x (10-8) reps
one arm concentration curls 4 x (10-8) reps
machine curls 4 x (10-8) reps


TUESDAY:
Back & Tri's

Back:
seated rows 4 x (10-8) reps
lat pull downs 4 x (10-8) reps
close grip lat pull downs 4 x (10-8) reps
one arm dumbbell rows 4 x (10-8) reps

Tri's:
seated machine dips 4 x (10-8) reps
pushdowns 4 x (10-8) reps
machine tricep extensions 4 x (10-8) reps


WEDNESDAY:
Shoulders & legs

Shoulders:
seated dumbbell press (over the head) 4 x (10-8) reps
upright rows 4 x (10-8) reps
side lateral raises 4 x (10-8) reps
shrugs 4 x (10-8) reps

Legs:
squats 4 x (10-8) reps
leg press 4 x (10-8) reps
leg curls 4 x (10-8) reps
standing calf raises 4 x (10-8) reps


Then I would just repeat this routine on friday. I'm open to all suggestions. My main goal is to get as big as I can.

Scotty the Body

Your sets are a little high and you need more rest.


MONDAY:
Chest & Bi's

Chest:
flat bench press 3 x (10-8) reps
incline bench Or decline press 3 x (10-8) reps
machine flys 2 x (10-8) reps

Bi's:
standing hammer curls 3 x (10-8) reps
seated alternating dumbbell curls 3 x (10-8) reps


TUESDAY: Rest or cardio

Wednesday:
Back & Tri's

Back:
Deadlifts 3 x ( 10-8) reps
seated rows or one arm db rows 3 x (10-8) reps
lat pull downs or weighted pullups 3 x (10-8) reps


Tri's:
seated machine dips or skulls 3 x (10-8) reps
pushdowns 2 x (10-8) reps
close grip bench 2 x (10-8) reps


Thursday: rest or cardio

Friday:
Shoulders & legs

Shoulders:
seated dumbbell press (over the head) 2 x (10-8) reps
upright rows 2 x (10-8) reps
side lateral raises 2 x (10-8) reps
shrugs 2 x (10-8) reps

Legs:
squats 4 x (10-8) reps
leg press 3 x (10-8) reps
leg curls 2 x (10-8) reps
standing calf raises 3 x (10-8) reps

Cool

Prince

I agree, you definitley do not need to use 4 different exercises for biceps in one work-out.

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Fit Freak

I'll second that....do fewer sets but icrease the intensity and take lots of rest...i.e. work each bodypart only once per week and try to take 3 days of rest each and EVERY week...at least for the first 6 months or so.

Searching for the right balance...

iSlaNdEr bOy

Okay, I just worked out my back and my tri's using the revised routine you guys gave me. I feel like I'm cheating my self because I'm not doing as much and also cuz I finished in about an hour. Also, I feel like I get a better burn doing 4 exercises rather than 3. But, obviously you guys know more than me so I'll stick to what you guys gave me

Scotty the Body

The sets I changed are all meant to be working sets and not warm up sets.
You should be able to up your working weight using less sets and exercises than what you were doing making your workout more efficient.
You should always try to finish a workout within an hour.

Cool

shooter

Remember to increase your intensity, and keep a journal, so you make sure you are progressing each time out.

If you wanna piss with the big dogs, you'd better lift your leg high.