i work on tuesdays and saturdays im at school full-time....
was wondering if this was the best way to set up my monday.wednesday.thurs.fri routine...plz tell me what you guys think or what i should change...
Quads and hams.
Leg ext: 2 warm up sets + 3 working sets
Front squat w/bb: 1 warm up set + 3 working sets
Single leg ext: 3 working sets
Seated Leg Curls: 1 warm up set + 4 working sets
SLDL: 4 working sets
Chest and triceps.
Flat Bench press: 2 warm up sets + 3 working sets
Decline DB press: 4 working sets
Incline DB press: 4 working sets
Dips: 3 working sets
Skull Krusher: 3 working sets
Pressdowns: 3 sets
Failure Push-Ups 1 set
Back and biceps.
Hyperextensions: 3 warm up sets
Chins: 3 working sets
pulldowns with an outside grip: 3 working sets
Barbell rows: 1 warm up set + 3 working sets
DB rows: 3 working sets
EZ bar curls: 1 warm up set + 3 working sets
Inclne DB cursl: 3 working sets
hammer curls: 3 working sets
Shoulders, calves and abs.
DB shoulder press: 2 warm up sets + 3 working sets
DB laterals: 3 working sets
Single straight arm laterals: 3 working sets
Bent over laterals: 3 working sets
DB shrugs: 3 working sets
Seated calf raise: 1 warm up set + 3 working sets
Standing calf raise: 3 working sets
Leg raises: 2 working set
Side crunch: 1 working set
Twist crunch: 1 working set
Crunch: 2 working sets
Didn't really look at routine, but I would move thurs to saturday to allow recovery
for better recovery i was looking to do this
mon chest tris
wed quads hams
thurs shoulders calves abs
fri back bis
cuz i work saturdays
looks like my routine, just incorporate thursday into the other days. You are not doing any major muscle groups then anyways, just chill then and thank me for the day off and the extra size you will get. I used to train 5 days a week and not as much results as I get 3 days of lifting a week. I do 5 min of shoulders a week because they are too big on me compared to my biceps but just add it in on chest day btwn chest and tris. Calves do on legs day. Abs, whenever
Last edited by AllNatural; 02-25-2002 at 12:22 AM.