check my program out..

[jopache1]

chest/tricep -monday

bench press
incline press
flys

dips

close grip bench
tricep extensions
weighted tricep dips(the kind where you have your hands on a bench and push yourself up and down


Legs and abs -tuesday

squats
leg curls
calf raises

weighted situps
ab crunch machine
leg raises

debating on whether to do deadlifts

back and bicep -thursday
lat bar
chinups
bent over rows
back extensions

curls
reverse curls
wrist curls
hammer curl

shoulders and traps -friday

military press to the front
arnold presses
side lateral raises
front raises
shrugs
upright rows


for MOST of these excersises i will be doing sets of three.. with rep ranges mostly in the 6-12 range... can someone give me any pointers/tips or things i should add/change to this? my workouts will probly be no longer than an hour. i am supplementing with creatine, whey, and multivitamin.

[scott_donald]

the dips on chest day should just be the weighted leaning forward kind so you hit the lower chest...
sack the weighted tricep dips...
legs are a big muscle group and may need to add in another excercise like front squats, lunges etc...
do deadlifts instead of back extensions...
Not so many excercises for biceps dont want to overtrain them...
get rid of the front raises and do reverse flies instead...

keep the reps between 6-8 for most excercises except forearms, calves, traps where you may react to higher reps 12-15...
good choice of the sups just make sure that you get plenty of rest...

[Bigbone]

My workout schedule is similar to yours


Monday =Chest, Triceps
Tuesday = Legs
Wednesday= Abs
Thurdsay=Back, Biceps, forarms
Friday = shoulders
Sat,suday=rest

Monday =Chest,Triceps
Bench press
Incline DB bench press
DB butterflies
Arm Extentions
Skull Crusher
Dips

Tuesday = Legs
Squats
Leg extentions
Leg curls
Calve raises

Wednesday =ABS
Rest basically, but I do abs at home

Thurday = Back
Lat pull downs
Bent over rows
Bent over flies
curling bar curls
DB Hammer curls
DB incline curls
forearms curls and reverse forearm curls

Friday = shoulder
military press
front lateral raise
Side Lateral raise
Chin ups
Shrugs

I was reading what scott_donald wrote and said to do reverse flies, this is the same as bent over flies right?
Any comments on my routine is fine.......just showing what I do.

[jopache1]

Originally posted by scott_donald
the dips on chest day should just be the weighted leaning forward kind so you hit the lower chest...
sack the weighted tricep dips...
legs are a big muscle group and may need to add in another excercise like front squats, lunges etc...
do deadlifts instead of back extensions...
Not so many excercises for biceps dont want to overtrain them...
get rid of the front raises and do reverse flies instead...

keep the reps between 6-8 for most excercises except forearms, calves, traps where you may react to higher reps 12-15...
good choice of the sups just make sure that you get plenty of rest...

haha cant do to well on weighted dips.. so ill just use my own bodyweight for now... for the back extensions... i think my legs will be kinda sore to do deadlifts on back day. what exactly do you mean by front squats? and would deadlifts be good here( i think ive heard some talk about deadlifting and squats on the same day being no good.. but not sure

[scott_donald]

deadlifts should be not that bad for the legs and if they are do partial ones, deadlifts are a core excerice and the best for the lower back...

[jopache1]

hhhmmm... You mean do stiff leged deadlifts for your back? i thought you were talking about like normal deadlifts..

[scott_donald]

Originally posted by jopache1
hhhmmm... You mean do stiff leged deadlifts for your back? i thought you were talking about like normal deadlifts..

no use a power rack and set the safety bars at knee height so that you dont have to do the bottom part which is alot of presssure on your legs...

[jopache1]

thanks for all your help, i appreciate it.. i will be starting this program this week or next.. have to go join a gym today or tommorow though.

[scott_donald]

hope you get a good cheap one and the workout goes well...

[jopache1]

www.louisvilleathleticclub.com

this is the one i joined.. i paid 50 for enrollment and 30 a month for 1 year looks allright.. and its the closest to my house and i have a bunch of friends that go there... so it seems allright for me.

[scott_donald]

pretty good gym far better than the one i am a member of here in aberdeen... good deal as well it is far cheaper good luck training...