Thread: routine please..

You won't get many replies to this type of post, but here's what I do:

Day One (Pwr): Deadlifts 2x3 (155), 3x2 (285); Spider Curls 2x3 (55), 3x2 (80); Military Presses 2x3 (40), 3x2 (60)

Day Two: Off

Day Three (Pwr): Dumbbell Presses 2x3 (80), 3x2 (120); Flies 2x3 (20), 3x2 (30); Arnold Presses 2x3 (40), 3x2 (60); Sit Ups 3x5 (35)

Day Four: Off

Day Five (Pwr): Squats 2x3 (135), 3x2 (235); Stiff-Legged Deadlifts 2x3 (115), 3x2 (185); Sit Ups 3x5 (45)

Day Six: Off

Day Seven: Off

Day Eight (Sp): Deadlifts 2x3 (115), 8x2 (155); Spider Curls 2x3 (45), 8x2 (60); Military Presses 2x3 (30), 8x2 (40)

Day Nine: Run highest setting, goal: 2 min

Day Ten (Sp): Dumbbell Presses 2x3 (40), 8x2 (60); Flies 2x3 (10), 8x2 (20); Arnold Presses 2x3 (30), 8x2 (40); Sit Ups 3x8 (15)

Day Eleven: Off

Day Twelve (Sp): Squats 2x3 (105), 8x2 (135); Stiff-Legged Deadlifts 2x3 (75), 8x2 (115); Sit Ups 3x8 (15)

Day Thirteen: Off

Day Fourteen: Off

No one's pointed out any major faults yet, so I assume it to be fairly good. I've also added 25 lbs to my bench in six weeks using it, and I never benched the entire time, plus that's not even my goal, so I'd say it's pretty effective.

thanks alot squaggle.. i really appriciate it..
lets try a new approach.. can someone put down what exercises i should do if i have this type of split/routine

Chest/biceps
Legs
Off
Shoulders (front & side delts)/triceps
Back/rear delts
Off

thanx alot

its all in the split and hitting each muscle not too often but enough...a good intermediate split would be...

1- Chest/Bis
2- Abs/ Calves
3-Back/Traps
4-Quads/Hamstrings/Abs
5-Delts/Tris
6-rest
7-Abs

Do around 9-12 sets of each muscle group with a weight you can rep 6-10 times, and do the abs lightly in sets 2 sets of 20 each exercise

well my first night at the gym was good..
this is my final routine that i came up with.. how is it?
Mon= Chest+Ticeps
Tues= Back+Biceps+Shoulders
Wed= Cardio+Abs
Thurs= Quads+Hamstrings
Fri= Calves+Anything You Could Prefer

use the split i suggested, cardio the night before legs might not be a good idea, shoulders after chest and tris might not be a good idea depending on what you do for them, the calves might be already a little tired from cardio then the other leg workouts.

Originally Posted by MillerMan

its all in the split and hitting each muscle not too often but enough...a good intermediate split would be...

1- Chest/Bis
2- Abs/ Calves
3-Back/Traps
4-Quads/Hamstrings/Abs
5-Delts/Tris
6-rest
7-Abs

Do around 9-12 sets of each muscle group with a weight you can rep 6-10 times, and do the abs lightly in sets 2 sets of 20 each exercise

I wouldn't take advice from anyone who recommends training legs the day directly after back...

he'll be fine unless hes doin alot of heavy free squats, in that case you could switch days 4 and 7 around what do you think of that.