Developing a Routine

[Typo]

I read the full body routine and other posts around here but can some of you provide me a sample of your weekly routine?

Thanks

Preferably with free weights no machines as I use a home gym

 

[bentoverrows]

PUSH-PULL-LEG-REST-PUSH-PULL-LEG

PUSH
------
Bench (dumbbell,barbell,unilateral) X 4
Shoulder press (dumbbell,barbell,unilateral) X 4
Flyes X 2
Standing Side Lateral X2
Bentover Laterals (Head resting on bench) X 2
Skull Crusher X 4

Pull
----
Wide Grip pullups X 3
Bentover Barbell rows X4
DB Rows X 4
Alternate DB bicep curl X 3
Internal Rotations X 2
http://lifestyle.iloveindia.com/lounge/scapula-exercises-11609.htmlScapula exercise with db X 2
(http://lifestyle.iloveindia.com/lounge/scapula-exercises-11609.html)

Leg
---
Front Squat X 4 (I will clean the barbell 1st dont have squat rack)
Barbell Lunges X 3
Deadlifts X 4
Standing Barbell Calf raises X 2
Seated Barbell Calf raises X 2
Barbell Curl X 3

 

[Typo]

Thanks;

Anyone else?

 

[fraseram]

full body
squat
sl deadlift
clean and press
bench
flies
one arm row
wide grip pull ups on bar
dips
curls
rear shoulder flies
abs

 

[Gissurjon]

legs
split squats 6 sets
calf raises 6 sets

chest
flat bench dumbells 5 sets
incline dumbells 4 sets
dips 4 sets

back
pull ups/chin ups 5 sets
lateral pull down 4 sets
seated rows 4 sets

then i have physical therapy

im recovering from 4 bulging disks in my lumbar area so im taking it slow..

 

[elbkind]

P90x

 

[Merkaba]

P90x

I've got my eye on you! You've suddenly made a million replies and they are short and almost non useful. This happens when people are planning on spamming later..... Just wanted to let you know. And well, p90x sucks for the gazillionth time.

 

[irish_2003]

take a look at this link and thread i made:
http://www.ironmagazineforums.com/training/126722-training-philosophy-ive-used-last-3-years.html