Ok, this is my new workout.

[triguluous]

Started this today. Seams good, some of the Ideas came from a fellow members workout, I just modified it.

Monday -
20 min. cardio
Heavy abs
- Rope Crunches 3x25
- Hanging Leg Raises 3x10
- Roman Chair Crunch 3x10
Light calves routine
- One leg Raises 2x10
- 10 Stairs

Tuesday -
Shoulder routine
- Seated Dumbbell press 3x12
- Barbell Military press 3x12
Light Triceps routine
- Cable Extensions 3x10
- V-bar Pushdowns 3x10
Heavy Biceps routine
- Barbell Curls 4x8/4x8 pull ups
- Single Arm Preacher Curls 4x8/4x6 Hammer Curls
- Spider Curls 4x6/ 4x6 pull ups

Wednesday –
Hamstrings/Quadriceps
- Leg Extensions 2x10
- Leg Curls 2x10
Forearms
- Barbell (PU) Curls 3x12
- Barbell (PD) Curls 3x12
- Barbell Reverse Curls 3x12
Heavy Calves
- Machine Calf Press 4x8
- Incline Dumbbell Raises 4x8
- Standing Barbell Press 4x8

Thursday –
Chest routine
- Flat Bench Press 4x8
- Incline Press 3x10
- Seated Press 1x15
Heavy Triceps
- Close-Grip Press 4x8/4x6 Dips
- Lying Extensions 4x8/4x6 Rope Pushdowns
- Behind the Head 4x8/4x6 Kickbacks
Lateral delts
- Front Dumbbell Raises 3x10
- Lying Delts Raises 3x10
- Bent-Over Raises 3x6

Friday -
Light Biceps Routine
- Incline Curls 3x10
- Alternate Curls 3x10
- Pull Ups 4x6
Back Routine
- Cable Row 4x8
- Lateral (F) Pull Down 3x12
- Dumbbell Bent-Over 4x8
20 min. Cardio

[RipStone]

Not sure why you would work biceps/triceps 2x a week when they are small muscle groups that dont need that much volume too grow. Yet, you are only working quads/hammies 1x a week when they are much larger muscle groups.

[Mammoth3]

yeah seriously, i was gonna say: having a hardcore leg workout (legs being a big muscle and all), you're gonna need about a week to recover, but you're only doing leg extensions and leg curls, either bump up the leg workout, or do them 2x a week like your arms.

but i would train each muscle once a week, especially arms man, you use them almost with every exercise you do, they are getting worked out, maybe not directly all the time, but there is no need to do endless sets of curls, its a waste of energy and just not worth it in my opinion.

[Mammoth3]

another thing i would like to add, is why go heavy/light? and stuff, pound the muscle hard with heavy weight and let it rest for 5-6 days.

even if you have to split it up so you're doing one muscle a day

chest
back
shoulders
legs
arms

this is far more beneficial, that way you kill the muscle with heavy poundages, and letting it rest, you're strength will go through the roof if you work out this way also.

[young_squatter]

Not sure why you would work biceps/triceps 2x a week when they are small muscle groups that dont need that much volume too grow. Yet, you are only working quads/hammies 1x a week when they are much larger muscle groups.

Agree, this is why you see people with small arms, because you work them to much, they get hit with a lot of different exercises there is no need to hit them twice a week. Look at powerlifters they dont even do arms once a week and there huge and strong.

[Mammoth3]

Agree, this is why you see people with small arms, because you work them to much, they get hit with a lot of different exercises there is no need to hit them twice a week. Look at powerlifters they dont even do arms once a week and there huge and strong.

i know seriously, i have this gym buddy, who works out a bodypart every 9 days or something, and he doesnt even do arms, and his arms are jacked, he's strong as hell though. his program is nothing fancy, 3 or 4 exercises a day, compound ****.

chest (flat bench, incline bench, chest dips weighed)
off
back (deads, pullups, row)
off
shoulders (db or bb press, side and bent laterals)
off
legs (front or back squats, leg press, stiff legged deads, leg curls)
off
repeat

[triguluous]

Agree, this is why you see people with small arms, because you work them to much, they get hit with a lot of different exercises there is no need to hit them twice a week. Look at powerlifters they dont even do arms once a week and there huge and strong.

Ahh, mine are around 18". I used to do powerlifting (won state titles too) and then bodybuilding. I am 235@ 9-10% bf, 5'11" I think I know what I am doing.

And to the reason why I don't do a lot for legs, well, after multiple knee surgeries I find it hard and painful to work out legs. Squats are just about no way.

[triguluous]

Not sure why you would work biceps/triceps 2x a week when they are small muscle groups that dont need that much volume too grow. Yet, you are only working quads/hammies 1x a week when they are much larger muscle groups.

Maybe because I have bad knees??? Yeas, I think that is it. I have torn just about everything in them, the cartilage is shredded. Yeah, I find it just a tad difficult to perform leg exercises, is that ok with you?

Also, unlike most of you that create a workout, I make one up, then go back and change things etc. after the first week if I see things are not needed etc. My past workout was

mon - chest, biceps
tuez - legs, calves
thur -Back, triceps
frid - abs, shoulders

I am just trying to change it up.

[triguluous]

i know seriously, i have this gym buddy, who works out a bodypart every 9 days or something, and he doesnt even do arms, and his arms are jacked, he's strong as hell though. his program is nothing fancy, 3 or 4 exercises a day, compound ****.

chest (flat bench, incline bench, chest dips weighed)
off
back (deads, pullups, row)
off
shoulders (db or bb press, side and bent laterals)
off
legs (front or back squats, leg press, stiff legged deads, leg curls)
off
repeat

Well, powerlifting is very different than bodybuilding. Besides, I think I do well with a 365lb bench, 320 hang clean, squat (before accident 475-500), and I only weighed in at 175lbs for the squat.

[Exabyte]

Trig, don't take it so personally.

[RipStone]

Trig, don't take it so personally.

yea, for real dude. we are not trying to insult you or anything. i am just trying to give the best advice possible. how are we suppossed to know you have bad knees or what your best expiernce is with BBing/PLing?? if you go on a board asking for advice, take it or leave it, but there is no need to get PO'd over something some one says.