Tom_B

Well I decided I wanted to change up my routine , and I've been wanting to try out a P/RR/S for a while now so it worked out.
My old spilt was 3 day spilt but I've decided I want to try out a 5 day spilt working each muscle on a seperate day. My choices of exercises were limited , espically back and leg exercises , since I have to workout at home and all I have is a bench , 2 DB and 1 BB but hopefully I mixed the exercises up enough and each exercise will have 3 sets unless stated otherwise.
Also before hitting the weights I'll be doing 10 minutes of cardio as a warm up , then after hitting the weights I'll do 5-10 minutes of HIIT cardio depending on how I feel (except on leg days )
The only thing I'm gonna change from the P/RR/S workout is that during RR week the rep ranges will be -
1st set - 13-15
2nd set - 16-18
3rd set - 19-21
Inbetween these sets will be as little rest as possible

Monday: Am - Abs and HIIT Cardio / Pm - Pilates
Tuesday: Am - Chest
Wednesday: Am - Bi's/Tri's/Abs / Pm - Pilates
Thursday: Am - Back
Friday: Am - Abs and HIIT Cardio / Pm - Pilates
Saturday - Legs
Sunday - Shoulders

Abs : My ab workouts will be a mixture of 2 differnet exercises doing non-weighted , high rep work (tried weighted ab work but I didn't like how my abs were developing ) so an Ab workout might be 100 crunches followed by 100 Jackknife curnches with no rest inbetween. And once a week I'll make sure I throw in some oblique crunches doing 50 on each side.

Chest:
Power - Bench Press
Bent Arm DB Pullover
Incline DB Bench press , Palms In
DB Fly
Rep Range - DB Bench Press
Straight Arm DB Pullover
Incline Wide Grip Bench Press
Incline Db Fly
Shock - Bench Press, SS with .. DB Fly
Bent arm DB pullover
Incline DB Press

Bi/Tri:
Power - Alternate Hammer Curls
BB Curl
Incline BB Tricep Extension
Dips
Rep Range - Concentration Crul
Drag Curl
Tricep DB Kickback
Tricep Extension
Shock - Lying Supine DB Curl , SS with ... Dips
Lying High Bench DB Curl
Lying supine Two- Arm tricep Extension

Back:

Power - One Arm DB Row
Bent over two - arm Long Bar Row
Shrugs
Bent Over Two DB Rows , Palms In
Rep Range - Bent over Two DB Row
DB Pullover
Middle Back Shrug
One Arm DB Row
Shock - Bent over Two Arm Long Bar Row , SS with .. Shrugs
One Arm DB Row
DB Pullover

Legs:

Power - Lunges
Squats
Deadlift
SLDL
Summo Squat
Calf Raises
Rep Range - DB Lunges
Pile Squats
BB Hack Squats
Summo Squats
SLDL
Calf Raises
Shock - Lunges - 2 sets
Squats
Deadlifts , SS with .. SLDL which has 4 sets
Summo Squats
Calf Raises

Shoulders :

Power - Front Incline DB Raises
Seated DB Press
Military Press
Upright BB row
Rep Range - Clean and Press
Lying Rear Delt Raise
Front DB Raise
Reverse Flies
Shock - Arnold DB Press , SS with ... See-Saw Press
Behind neck Press
Seated Side Lateral Raise

If anyone had the patience to read through that I'd apreciate any critisizim they can give me thanks

Tom_B

So I take the lack of responses is a good thing? I was just concerned that I may be doing to much.

simbh

Would you mind telling me what youre trying to accomplish in doing about 10 different exercises for each main muscle ?

When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

Tom_B

I'm not , I'm doin around 6 for legs and back and 4 for the others.
I do one set one week and the other the next week, changing the rep ranges between each. It's called Power/Rep Range/Shock theres a sticky at the top of the thread.