need help in setting up excerise programme?

[robert115]

hi just started goin bak into left lifting weights, but havn problems in setting up a split routine. im thinking of doing this routine,

mon chest/bi
tues back/tri
thurs shoulders/forearms
sat legs/calves/abs

is this routine ok
first i was thinking of doing mon chest/bi, tues back/tri, wed shoulders, but would this over work your triceps.

would be grateful if somebody would show be another routine. thanks.

[asalways]

hi just started goin bak into left lifting weights, but havn problems in setting up a split routine. im thinking of doing this routine,

mon chest/bi
tues back/tri
thurs shoulders/forearms
sat legs/calves/abs

is this routine ok
first i was thinking of doing mon chest/bi, tues back/tri, wed shoulders, but would this over work your triceps.

would be grateful if somebody would show be another routine. thanks.

It would be better if you concentrate on 3 day routine:

Monday: Back/Triceps
Wednesday: Chest/Biceps
Friday: Legs/Shoulders

Forearms and Abs can be included daily with each workout.

This will enable you maximum rest and incredible gains. Any other questions welcome.

[robert115]

thanks, this routine looks perfect for me!
another question, how long shoud you wait to change your excerises, every four weeks, trick muscles in gettn bigger?

[asalways]

You dont need to change routine every 4 weeks with this programme. You just need to change exercises, like say replace inclined press with declined press, front press with behind the neck press or clean and press, barbells with dumbells. In short bring some variation in your exercises. Change in grips, etc. I can give you a sample workout, if you are willing to do it. right now I am into it and getting great results.

You can do this programme for 12 weeks for mass gaining and 8 weeks for cutting. Since you have started afresh, you need to condition your body for gruelling workouts. Hope done. Other queries welcome.

[robert115]

cool ya appreciate if you send on a sample routine. thanks
is there any kind of cardio or is it optional?