Thread: new workout

you list has me confused.
1) you list chest and tri's.
1a) you have CG bench in the chest workout. That needs to go to tri workout.
2) Your friend told you to do 5 sets for ea muscle. You list three exercises for chest.
2a) What are your plans. 2, 2, 1
3) you friend needs to obviously give you a complete workout as you seem not to be able to come up with one.

You would be better off posting a complete workout and let some of the guys respond to a total workout VS. a incomplete one.

Post your entire workout so we can have fun with you.

MONDAY

Chest & Tris

Dumbell incline press (3 sets of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Dumbel Decline Fly (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Close Grip Bench (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Cable Cross Over (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

1 arm cable pulldown (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Pushdowns (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Behind back weighted dips (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Cross Body dumbell (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

TUESDAY

Back & Bis

wide grip pulldown behind head (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

CG Chin up (5 sets failure each time)

Medium pulldowns (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Bent rows (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Good mornings (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Standing barbell (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Preacher curl (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Dumbell 21's (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Reverse preacher (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

THURSDAY

SHoulders & Traps

Arnold press (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Behind head press (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Standing press (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Smith machine lats (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Bent over cable lats (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Dumbell traps(3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

barbell shurgs(3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Smith Machine shrugs(3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

FRIDAY

Legs & Calves

Squats (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Leg press (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Lunges (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Front Squat (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

leg curl (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Stiff deadlift (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Standing calves (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Seated Calves (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

1 leg calves (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

Rev calves (3 set of 10 @ 75% 1 set of 12 @ 65% and 1 set of 8 @ 85%)

[QUOTE=BigE]I had a friend of mine who competes in the amatuer strongest man competetion and he told me that i should do 5 sets on each muscle and the first -third set do 75% foe 8-10 then the fourth 65% for 10-12 then finally 85% for the last one and try for 6-8 how many exercise sould i do for wach body part.

for example, my workout i made
monday
Chest:Bench press 3-4 sets, Incline DB press 3-4 sets, flys or cable flys 2 sets.

Tris
skull crushes3 sets
Dips3 sets

tues
Back
DB rows 3-4 sets, pullups med grip 3-4 sets, DL 3 sets
BicepsHammer curls 3 sets, EZ bar culs 3 sets

Thursday: delts and traps
cable latterals...2 warmup sets...then seated DB press 3-4 sets, latterals 3-4 sets, upright rows 3 sets

Friday or sat...Legs
Barbell squats 4 sets, hack squat or lunges 4 sets
SL deadlift 3 sets, hamstring curls 3-4 sets
standudg calfs 4 sets