ready to get a serious routine check this out (reps for good advice)

[sfet07]

monday: chest and tris i think i will mostly be going for 3 sets of 10
dumbell press
incline dumbell press
dumbell flyes
fly machine
dips
skullcrushers
pulldowns
sometimes overhead extensions

tuesday: back and biceps
deadlifts
upright rows
lat pulldowns
shrugs
rows
hammer curls
incline bench curls
standing curls
sometimes preacher curls

wednesday: legs and shoulders it sucks i cant squat cuz my gym sucks
dumbell bench step ups
leg press
lunges
leg extensions
calve raises
standing shoulder press
lying rear deltoid flys
sitting twisting shoulder press

then i would repeat thurs fri and sat and rest on sun.

[sfet07]

also can someone link that website where they make a diet for you i think i need to be gettin like 3100 calories for my bulk

[yaman]

Too many exercises,stick with like 3-5max per workout,with around 12 sets,more if your using low reps.

[sfet07]

Originally Posted by yaman

Too many exercises,stick with like 3-5max per workout,with around 12 sets,more if your using low reps.

3-5 thats nothing are you sure im doing to much

[TeenGettingBig]

FIXED

MONDAY: Chest/Triceps
incline dumbell press
dumbell press/bench press
dumbell flyes
----------------------
dips
skullcrushers
close grip bench/overhead extensions



WEDNESDAY: Back/Biceps
deadlifts
barbell rows/dumbbell rows
lat pulldowns
reverse grip pulldowns
----------------------
ez bar curls
hammer curls/incline hammer curls



FRIDAY: Legs/Shoulders (no squats gym doesn't support)
lunges
leg press
leg extensions/leg curls
calve raises
----------------------
shoulder press (db/bb)
lateral raises
upright rows
shrugs

Only do Monday, Wednesday, Friday.. You wont be able to do this 6 days a week..

[sfet07]

Originally Posted by TeenGettingBig

FIXED

MONDAY: Chest/Triceps
incline dumbell press
dumbell press/bench press
dumbell flyes
----------------------
dips
skullcrushers
close grip bench/overhead extensions



WEDNESDAY: Back/Biceps
deadlifts
barbell rows/dumbbell rows
lat pulldowns
reverse grip pulldowns
----------------------
ez bar curls
hammer curls/incline hammer curls



FRIDAY: Legs/Shoulders (no squats gym doesn't support)
lunges
leg press
leg extensions/leg curls
calve raises
----------------------
shoulder press (db/bb)
lateral raises
upright rows
shrugs

Only do Monday, Wednesday, Friday.. You wont be able to do this 6 days a week..

looks pretty good ill rep u but why wont i be able to do this 6 days a week
by time each chest day rolls around ill be completely recovered for that day, same for the others

[TeddyTank]

over training i think, but its unlikely, if u have atleast 2 days rest in between

[sfet07]

nope mon tues wed. thurs fir sat. sunday rest

[kyokushin1]

Too often.

Go Mon/Wed/Fri then take the weekend off. Or do some cardio/ab work on saturday if you must.

[TeenGettingBig]

Originally Posted by sfet07

looks pretty good ill rep u but why wont i be able to do this 6 days a week
by time each chest day rolls around ill be completely recovered for that day, same for the others

Dude try that for 6 days and report back to us how your workouts progress
You need time to rest and recover.

[sfet07]

Originally Posted by TeenGettingBig

Dude try that for 6 days and report back to us how your workouts progress
You need time to rest and recover.

so if im barely sore and im feelin alright this program might work for me right

[TeenGettingBig]

Hey, everyones different dude.

In my opinion your workouts will start getting very lackluster and you may plateau a lot more because your body is not getting enough rest and recovery.

Do this 6 times in a week, for 2-3 weeks and tell me how you go.

[DaTruth1]

Is that the order that you do the exercises? Advice on back/bi day, I do hammer curls and then shrugs last thing because they use forearms alot and stabilizers. Also, I would do B/O Rows on Back days if you already are not (and do them first thing. The exercise before deadlifts)

[jGvasa]

3 Days per week will allow you to recover. When you recover, you grow. When you are in the gym, tearing down muscle, your not going to grow. Workout 3 days per week if you want good results

[-B-]

too many exercises? What are yall talking about? Maybe his body responds better to that.
OP, no one knows your body like you do. Try it out and see if your body responds to the higher volume or not. I, personally, like higher volume and grow a lot more from it.,



on chest I would stick more to presses then to any type of fly movement.

[ZachFromMyspace]

http://www.muscletech.com/CALCULATOR...tor.shtml?text

[mmondo13]

I lift 6 days a week and I am FINE. Dont listen to these guys saying lift only 3 days a week. Thats being lazy to me. If you feel like you can handle 5-6 days a week then do it.

[auric]

I would use a 4 day split where I would put legs all in one day and then do shoulders and abs together. Both the legs and shoulders are composed of many different muscles, so you have to work each of them to gain the most size which requires alot of time and many different exercises.

For legs I do

prexhaustion leg extension 1 drop set starting at 50 and getting down to 20
Squats- 2 progressive warm up and then 5 sets of 5 reps to gain strength
Lying leg exstension - 3 x 10
standing calve raises - 4 x 25
Hack squat- 4 x 10 with a lighter weight to gain definition
Seated calve raises- 3 x 15

Its a really really tough workout, but ive seen amazing results in the size and definition of my legs and ive only been doing this for 3 weeks. For the first day you'll prolly be pretty sore but just be sure to strech after a workout and strech after to reduce soreness.

[MSmith19]

Originally Posted by sfet07

monday: chest and tris i think i will mostly be going for 3 sets of 10
dumbell press
incline dumbell press
dumbell flyes
fly machine
dips
skullcrushers
pulldowns
sometimes overhead extensions

tuesday: back and biceps
deadlifts
upright rows
lat pulldowns
shrugs
rows
hammer curls
incline bench curls
standing curls
sometimes preacher curls

wednesday: legs and shoulders it sucks i cant squat cuz my gym sucks
dumbell bench step ups
leg press
lunges
leg extensions
calve raises
standing shoulder press
lying rear deltoid flys
sitting twisting shoulder press

then i would repeat thurs fri and sat and rest on sun.

I'm going to revise this a bit:

dumbell press 2x8
incline dumbell press 2x8
dumbell flyes 2x8
dips 2x8
skullcrushers 2x10
pulldowns 2x10
sometimes overhead extensions (only in swap for one of those 2 above)

tuesday: back and biceps
deadlifts 3x5 (with warmup and weight ramping- perhaps a 3 rep max)
lat pulldowns 3x8
shrugs 3x10
rows 3x8
hammer curls 3x8
incline bench curls 3x8
standing curls (only in replacement of above 2)
sometimes preacher curls (")

dumbell bench step ups 2x8 (with weight I assume)
leg press 2x8
lunges 3x8
leg extensions 2x8
calve raises 2x10
standing shoulder press 3x8
lying rear deltoid flys 2x10
sitting twisting shoulder press (not sure what this is, but it might be replaced with arnold press, machine shoulder press, side raises, front raises, etc.)

I think at first you had to much volume (atleast if they were all 3x8), if you were to do those HEAVY, you would be dead anyways. With sufficient warmup reps, you only need 2 sets IMO. You were also focusing too much on small/more insignificant muscles (rear deltoid, the different bicep heads). This is just what I would do, take it for what its worth.

[MSmith19]

Originally Posted by sfet07

looks pretty good ill rep u but why wont i be able to do this 6 days a week
by time each chest day rolls around ill be completely recovered for that day, same for the others

Why don't you run (long distance or sprints)/do plyometrics or stretching or abs on the days in between?

[MSmith19]

Originally Posted by MSmith19

Why don't you run (long distance or sprints)/do plyometrics or stretching or abs on the days in between?

And trust me, if you squat and deadlift as heavy as you can, you'll be begging not to do back/legs day after only a couple days rest.

[Thunderjason]

3 days a week is enough man.

Just hit them hard, go heavy.

Try chest/biceps
legs shoulders
back/triceps

[Beowolf Agate]

Originally Posted by sfet07

nope mon tues wed. thurs fir sat. sunday rest

What are you insane? Or just using pussy weights?

Use the above fixed program, Monday, Wednesday, Friday

[TeenGettingBig]

Originally Posted by mmondo13

I lift 6 days a week and I am FINE. Dont listen to these guys saying lift only 3 days a week. Thats being lazy to me. If you feel like you can handle 5-6 days a week then do it.

Yes but i guess you are not hitting the same body part hard twice a week heavy.

You probably have a 6 day split or something similar, he only has a 3 day split and wants to repeat this twice a week. A lot of difference between the two,

[tiTHEking]

you dont build muscle in the gym, you build muscle when you are resting
do mon wed fri, or if u wanna go hardcore, every other day!