Rate my new workout...

[IvGuNz]

Monday: chest/triceps/run 1 mile

flat bench press 4 sets 6-8 reps
incline bench press 2 sets 6-8 reps
flat bench dumball flys 2 sets 6-8 reps
incline dumbell flys 1 sets 6-8 reps

Dips 4 sets 6-8 reps
triceps extension 4 sets 6-8 reps
dumbell triceps extension 6-8 reps



Wendesday: Biceps/Back/Abs

Standing barbell curls 4 sets 6-8 reps
Preacher curls 2 set 6-8 reps
Seated dumbell curls 2 sets 6-8 reps
hammer curls 1 set 6-8 reps

Deadlift 3 sets 6-8 reps
lat pulldown 3 sets 6-8 reps
seated cable row 2 sets 6-8 reps
bent over barbell row 1 set 6-8 reps
bent over 1 arm dumbell rows 1 set 6-8 reps

Crunches 6 sets 35 reps
Leg Ups 3 sets 30 reps


Friday: Shoulders/legs


Leg extension 4 sets 6-8 reps
Leg curl 4 sets 6-8 reps
squat 4 sets 6-8 reps


Overhead press 3 sets 6-8 reps
upright rows 3 sets 6-8 reps
lat raise 2 sets 6-8 reps
reverse flys 1 set 6-8 reps


Tuesday,Thursday,Sat,Sun are my off days.


I was cutting, was chubby at 5'9 205pds, am now at 5'9 180lbs, lost my gut and picked up endurance. I have strength trained before, but never with the dedication that I have now. Injesting 4800 calories, preety clean. Take creatine, nitrix,n-large shakes,whey protein. Adds up to 300g of protein a day for me.

[Nate311]

M/W/F would make more sense.

[IvGuNz]

Typo....I meant to put wendesday.

[Grant73]

Make sure you do back before bis, not the other way around.

[Flick]

If you're going to do a 3-day split, which is the smart thing to do, then check this routine out..

http://www.muscletalk.co.uk/Frankie_NY's_Mass_Building_Program/m_8817/tm.htm

Read through the whole thread and then you'll probably want to start it. I did, and I love it.

[Fadil]

i think your workout program is great!! carry on

[Fadil]

there are excercise u r doing only one sets,increase it to two. i think its the minimum sets per excercise