Thread: Suggestions/favorite routines

this routine I did Oct 2006 until Jan 2007 I was bulking and it worked great. I had a bad year workout wise in the rest of 2007 because I relocated and other things but I am going to begin this routine again Monday Feb 11th

Monday
Bench Press 4 sets
Bent Row 4 sets
Incline Bench Press 3 sets
Seated Row 3 sets
Cable Crossovers or Flies 3 sets
Pullups 3 sets

Tuesday
Squat - 4 sets
Walking Lunges - 3 sets
SLDL - 3 sets
Leg Ext - 3 sets
Calves

Wed - Off

Thursday
Military Press - 4 set
Bench Press - 3 sets
Upright Row - 3 sets
Cuban Press - 3 sets
Lateral Raise - 3 sets

Friday
Pullups - 4 sets
Skull crushers - 3 sets
tricep extensions - 3 sets
tricep pressdowns - 3 sets
preacher curls - 3 or 4 sets

sat - off
sun - off

This was the first routine I ever did, way back in 2004 I got it from oo-rah.com its a marine fitness site and I liked this a lot. I dont think many people on this forum will like it but it worked well for me...

The workout is broken down so that each body part gets worked once in a five day period. This allows plenty of rest for your muscles between successive workouts, and (with two days full rest) allows you to fit the whole workout into a convenient seven day schedule.

Here is the plan:

Monday - Chest
3 sets of bench press
3 sets of incline bench press
3 sets of decline bench press
3 sets of incline dumbbell flies
3 sets of cable cross overs

Tuesday - Quadriceps
3 sets of squats
3 sets of quadricep extensions
3 sets of leg press

Wednesday - Back and Calves
4 sets of pull-ups
3 sets of lat pull downs
3 sets of barbell rows
3 sets of single arm dumbbell rows
3 sets of donkey calf raises
3 sets of seated calf raises

Thursday - Arms
3 sets of seated double arm dumbbell curls
3 sets of easy bar curls
3 sets of tricep extensions
3 sets of standing tricep pulldowns

Friday - Shoulders and hamstrings
3 sets of stiff dead lifts
3 sets of hamstring curls
3 sets of military press
3 sets of standing dumbbell flies