Thread: Routine..help dont have a good one!!

this is my routine
Monday- legs
squats 4 set 12,10,8,6
leg press 4 sets 12,10,8,6
leg extentions 3 sets 15
deadlifts 4 sets 10 reps

Tuesday-triceps/Abs
CG bench press 3 sets 15
skull crushers 3 sets 12
dips 3 sets til burn out


wednsday - off

thurday- Shoulders/lats/traps
Dumbell military press 4 sets 12
upright raises 3 sets 15
dumbell front raises 3 sets 15
shrugs 4 sets 12
lat pul down 3 x 12

friday- off

Saturday - chest / biceps
Dumbell fflat bench 4 sets 10-12
incline barbell 3 sets 10
flat flyes 3 x 10
standing barbell curls 4 sets 10-12-15
sitting hammer curls 3 sets 12
incline curls 3 sets 10

Sunday- oFF

Thanks man!!! i apperiate it..keep em coming guys ...

Here is the beginner routine that I recommend to people:

Full Squats 3 x 8-12
Straight-Legged Deadlifts 2 x 8-12

Deadlifts 3 x 8-12
Bent Rows 2 x 8-12

Bench Press 3 x 8-12
Military Press 2 x 8-12

Decline Situps 3 x 8-12

It is to be done 3 days per week. I suggest Monday, Wednesday, and Friday. The focus is on heavily compound exercises and free weights. You need to start with free weights and do compound lifts to create a "foundation," so to speak, with which you can build upon.

I disagree with many items in Joey's routine:

-Too much direct arm work. Arm muscles need less work than other muscles, in general, because they are hit heavily in a multitude of other compound lifts.

-No direct hamstring work. The hamstrings are very important leg muscles as well. Not to mention a wide variety hamstring work hits the gluts and lower back, which are important muscles as well.

-Squats and deadlifts are done on the same day. You should not do the two most intense exercises on the same day. One of them is going to suffer in intensity.

-Lack of back work. I'm glad to see deadlifts included in the routine, but the only other back work I see is the lat pull down, which is a poor exercise in my opinion. I hold bent rows and chinups/pullups in a much higher regard.

Two other important things to note. Diet is more important than training if your goal is to gain mass, period. Check out the stickies in the diet & nutrition forum for more information. As well, sleep is very important. You grow when you are not training. If you don't rest, then you don't grow. Good luck.

Thanx cow i apperiate it

so you do those excersises each training session????????