Is this a good routine?

[D91]

Monday: Chest
3 sets Barbell Incline Press
3 sets Barbell Bench Press
3 sets Dumbbell Incline Press
3 sets Chest Fly

Tuesday: Legs
3 sets Squats
4 sets Calf Raises
3 sets Leg Press
3 sets Leg Curls

Wednesday: Arms
3 sets Preacher Curls
3 sets Close Grip Bench
3 sets Hammer Curls
3 sets Skullcrushers

Thursday: Shoulders
3 sets Dumbell Shoulder Press
3 sets Dumbbell Lateral Raises
3 sets Rear Delt Row
3 sets Arnold Press

Friday: Back
3 sets Deadlifts
3 sets Barbell Rows
3 sets Weighted Pull Ups
4 sets Dumbbell Shrugs

[D91]

homo misc is homo

[D91]

sdfm,

[D91]

jhkl

[KillDowzer]

So much red in heyuh

the ruotine is ok, pick up some other stuff too

[IronLyfe]

ill help you out, do it in this order.

Chest
Back
Shoulders
Legs
Arms

This way everything recovers well.

Dont do two versions of incline bench on monday, throw in Dips, Cable Crossovers or pullovers instead. Or maybe even a hammer strength machine. On leg day put in either seated leg press or hack squats. If you do exercises in that order dont do calves as your 2nd exercise, do it last. You might wanna throw in another exercise on arms day for each bicep and tricep but your call on that one. Also, on shoulders day if your gonna do DB presses no point doing arnold presses so replace it with either upright rows or front raises. Take out traps and do em at the end of shoulder workout. On back day throw in another pulling movement and rowing movement. Then you've got a great workout.

[D91]

I changed Chest and Shoulder days.

Chest:
Incline DB Press
DB Bench Press
Decline Push-Ups
Flys

Shoudlers:
DB Shoulder Press
DB Lateral Raises
Rear Delt Row
DB Front Raises

[IronLyfe]

I changed Chest and Shoulder days.

Chest:
Incline DB Press
DB Bench Press
Decline Push-Ups
Flys

Shoudlers:
DB Shoulder Press
DB Lateral Raises
Rear Delt Row
DB Front Raises

tbh the push ups wont do much, just throw in some machine or something. If you think its fine then keep it though.

[AusPower]

5'10, 145lbs, doing Ronnie Coleman's split.

ok.

[D91]

5'10, 145lbs, doing Ronnie Coleman's split.

ok.

Age: 24

[_Ishy]

5'10, 145lbs, doing Ronnie Coleman's split.

ok.

this.


Here are some links for you op.

http://forum.bodybuilding.com/showth...hp?t=112038281

http://forum.bodybuilding.com/showth...hp?t=115643271

http://forum.bodybuilding.com/showth...hp?t=113707701

[D91]

this.


Here are some links for you op.

http://forum.bodybuilding.com/showth...hp?t=112038281

http://forum.bodybuilding.com/showth...hp?t=115643271

http://forum.bodybuilding.com/showth...hp?t=113707701

I did a full body routine for about a month when I started.

I switched to a 5 day routine and like it so much better. I enjoy being in the gym more often and I am making good progress.

120-145 in 2 1/2 months of lifting.

[FryDude]

Chest:

Flat BB 5x
Incline DB (Switch order every week) 3x
Incline Flyes 2x
Cable Crossover 2x

Rate this misc?

[andthenithitme]

wheres the tris?

[Skirrel]

no just do a 3 day per week workout like this:

http://articles.elitefts.com/article...for-beginners/

[FryDude]

no just do a 3 day per week workout like this:

http://articles.elitefts.com/article...for-beginners/

AKA Rippetoes

[Skirrel]

Or you could just do this full body routine on ironaddicts:

http://www.ironaddicts.com/forums/showthread.php?t=8050
Here is a routine a LARGE percentage of the lifters here could make great gains doing.

Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

FOR THOSE THAT ARE READING COMPREHENSION CHALLENGED THE SCHEDULE GOES LIKE THIS:

1st workout
Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

2nd workout 1 day later
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

3rd workout 1 day later
Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

4th workout After TWO DAYS OFF
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

next workout sequence repeat 1st through 4th workouts

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

Rep cadence is explosive on the positive, controlled on the negative, no need to count cadence.

After warm-ups use the same weight for all sets. If you cannot get all the sets with the same weight, the weight is too heavy.

If you want to substitute something like dumbbell skull crushers for pushdowns, or hammer curls for barbell curls go ahead. DO NOT SUB OUT BIG COMPOUND MOVEMENTS FOR ISOLATION LIFTS. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THEY ARE THE MOST IMPORTANT LIFTS IN THE ROUTINE.

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.

DELAOD BY DOING 1/2 THE SETS, OR 85% OF THE WEIGHT EVERY 4-8 WEEKS (4-5 WEEKS WORKS BEST FOR MOST PEOPLE.

Suitable substitute lifts:

Squat or box squat, you can front squat, or smith squat (smith ONLY if that is all you can do) You can leg press ONLY IF YOU ABSOLUTELY CANNOT DO REAGULAR SQUATS AND THE RESULTS WILL NOT BE AS GOOD.
Glute/Ham Raises or pullthroughs
Bent Row or Chest Supported row, you can dumbbell row or machine row
Barbell or Dumbbell Curl, you can do any curl variation
Calf Raises, you can do leg press calfs, standing barbell calf raises, or 1 arm, 1 leg dumbbell calf raises if you don't have a machine

Bench Press or low board press, you can do dumbbell presses or dips
Incline Dumbbell Bench Press, Dumbbell inclines, or smith inclines (use the SMITH ONLY IF THAT IS THE ONLY THING YOU CAN DO
Military or Dumbbell Shoulder Press, NO SUBS
Skull Crushers, you can do dumbbell skull crushers, overhead tricep extensions with a bar or dumbbells, or tricep push-downs if any of these movements bother your elbows.
Ab work, you can do a weighted sit-up, hanging leg raises, ab-wheel, or an ab machine

Deadlift or rack deadlift, you can do romanian deadlifts, or good-mornings
Leg press, you can front squat
Chin or lat pull-down, NO SUBS
Barbell or Dumbbell Curl, any curl variation
Calf Raises, you can do leg press calfs, standing barbell calf raises, or 1 arm, 1 leg dumbbell calf raises if you don't have a machine

Incline bench press or Incline Dumbbell Press, NO SUBS
Dumbbell Bench Press, You can do dips
Military or Dumbbell Shoulder Press, you can do upright rows
Tricep pushdowns, you can do a skull crusher, or overhead tricep extension with a barbell or dumbbells
Ab work 3 x 10, You can do a weighted sit-up, hanging leg raises, ab-wheel, or an ab machine

If you can't sub any of these lifts figure it out yourself and quit asking endless questions about what you can sub. The sub list just posted was created after over 100 questions have been asked about "can I do lift B instead of lift A.

[ToBuyaGunXX]

checkout my routine on my bodyblog.