Thread: Workout routines for a week

Well, one thing you'll learn over time is that muscles grow outside of the gym not in so "get in, get out" should only be around 1 hour +/-.

For me, i work around 9 to 11 sets for large muscle groups and around 6 for small. I've been doing one large muscle groups per day and 2 small together per day but I use to groupe a large and a small. Both ways are good.

I work with weights on a bulking program 4 times a week.
Mon: Legs and calves around 13 sets
Wednesday: Chest and Tris: Chest 12 sets, Tris 9 sets
Friday: Shoulders: 12 sets
Sunday: Back and Bis: Back: 12 sets, Bis 8 sets

This is an intense routine for me, i usually do less sets. I have been training hard for about 3 years now and need to put on 10lbs of LBM for my next comp. in 2003

12 sets for shoulders J'Bo? Seems like alot for a small muscle, why so much?

I am doing that crazy shoulder smackdown for 3 weeks to shock the hell out of them. I usually cant type for a day afterwards. I love it.

Cool, let me know if it works, shoulders are a weak point for me so I've wondered about somthing like that.

I have used it to prepare for my last comp. i needed to pump my shoulders up quite a bit from April's show to June's show, and it did it. I am continuing to use the program because i love it so much. The workout is posted in my journal "11 monthes to mega muscle". Check it out and let me know how it goes.

I foster the same belief as Scotty, that muscles grow outside the gym.I'm on a pretty abbreviated schedule right now.
Day 1:Back Squats
Day 2:Rest
Day 3:Power Cleans
Day 4:Bench Presses
Day 5:Rest
I do some assistance work for my core muscles(abs,obliques, and lumbars) and that's about it.I'm pretty much trying to focus on the big three for now.