eflores

Monday ( heavy)

Tricep Dip
Skull crusher
Push Down
tricep kickback
Front shoulder press
Dumbell press
Front Raise
Seated hip adduction
Squats
( Each exercise will beging with a warmup set then i will do 4 set of 8-12)

Tuesday ( Light)
Chin ups
Front Pulldown
Bent-over row
Shrugs
Pulley row
Hip abductor
( warmup rep and 4 set of 12-15)

Wed. Off

Thursday ( Light)
Bench Press
Incline Press
Decline Press
Crossover Fly
Calves
Quads
( same as tuesday in reps)

Friday ( heavy)

Upright row
Lateral raise
Rear Delt row
Bicep bb curl
Preacher Curl
low pulley curl
Legs
( same as monday in reps)

Sat and sunday off

Now, I will be doing abs workout and cardio on every other day

StanUk

All looks a bit jumbled up and too much volume, too much isolation.

I'm not entirely sure what your trying to achive with the light/heavy thing, dont get me wrong it can be a good idea but I dont think it fits your routine at all.

If I was you I would split your routine up into movements, and go for a push/pull/legs. That way your doing all your push stuff on one day (chest/shoulder/triceps) your pull stuff on another day (back, biceps) and your legs on another day. A lot less chance of overtraining the same muscle group by doing it this way.

You have some decent excercises in there you could use, but like I said before way too much isolation, you have 3 types of curls all in the same day, scrap at least 2. Stick to big compound movements (bench press, squats, deadlifts) things that will recruit more than one muscle.

As for your light and heavy days, you can alternate these as days or weeks (i.e have a light week, followed by a heavy week and so on)

Good luck

eflores

Thanks. I been having problems on workout program. Tell me what you think about this one

Monday ( heavy first set warmup and then 4 set of 8-12 reps)

Seated row
Chinups
barbell curl
shrugs
abs

Tuesday ( same as monday in reps)

bench press
Incline press
crossover cables
decline press
shoulder press
calves

Wed. off

Thursday ( same as monday in reps)

upright row
rear delt row
lateral raise
hamstrings
hip aductor
abs

Friday ( same as monday in reps

tricep dip
skull crushers
hip adductor
squats narrow and wide

Cardio on off days

let me know what you think or what should i change. Thanks

highpockets

Check out this link from the stickies above. I've used this workout before and am currently back using it. It's awesome and you will bust out! http://www.ironmagazineforums.com/tr...ck-basics.html (Power/Rep Range/Shock: The Basics)

eflores

thanks for the Info I will test it tonight