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Hey guys, I wanted to post my routine and see what you think. Because of my job and life and stuff I can't really workout on weekends so I've adopted a four day Monday, Tuesday, Thursday, Friday split.
Sunday
rest
Monday
V-bar pulldowns - 3 x 10
Chest:
Flat Bench or Incline Bench - 3 x 6
Incline Bench or Flat Dumbell Bench - 3 x 8
Biceps:
Barbell Curls or Incline Dumbell Curls - 3 x 8
Hammer Curls or Reverse EZ-bar Curls - 3 x 8
Tuesday
Legs:
Squats ATG - 3 x 8
Quad Extensions or Ham Curls - 3 x 8
Abs:
Decline Crunches - 3 x 15
Wednesday
rest
Thursday
Cable Flyes or Dumbell Flyes - 3 x 10
Back:
Bent-over Rows or Pullups - 3 x 6
Dumbell Rows or Pullovers - 3 x 8
Friday
Leg Press - 3 x 10
Shoulders:
Smith Press - 3 x 6 -or- Dumbell Press 3 x 8
Raises - 3 x 8
Triceps:
Pressdowns or Decline Skulls - 3 x 8
French Press or Incline Close Grip Press - 3 x 8
Saturday
Abs:
Leg Lifts - 3 x 15
I like to hit chest, legs and back twice a week. I've had good results from that. I figure shoulders, tris and bis get a workout twice a week too through chest and back anyway. I find that I'm not as lame and sore throughout the week if I hit them with something later/earlier in the week. Plus, it kind of lets me do two exercises at the same time so to speak. For example, in between sets of chest, I'll do a set of bis. It helps me keep my workouts from getting too long.
I also switch up the order of exercises. I'll go heavy with flat bench first one week and go lighter on incline second, then go heavy with incline first the next week and go lighter with dumbells second. Same with everything pretty much. I rotate biceps and triceps exercises each seek so that I'm not doing the same thing in the same order each week. With shoulder raises I do two a week, e.g. - side and front one week, front and rear the next, rear and side the next, then back to side and front. Sometimes I'll go heavier and really push out every last rep I can, sometimes I'll go lighter to give my tendons a break. Sometimes I'll add a fourth set to the compound movements if I'm feeling particularly good.
Sunday
rest
Monday
V-bar pulldowns - 3 x 10
Chest:
Flat Bench or Incline Bench - 3 x 6
Incline Bench or Flat Dumbell Bench - 3 x 8
Biceps:
Barbell Curls or Incline Dumbell Curls - 3 x 8
Hammer Curls or Reverse EZ-bar Curls - 3 x 8
Tuesday
Legs:
Squats ATG - 3 x 8
Quad Extensions or Ham Curls - 3 x 8
Abs:
Decline Crunches - 3 x 15
Wednesday
rest
Thursday
Cable Flyes or Dumbell Flyes - 3 x 10
Back:
Bent-over Rows or Pullups - 3 x 6
Dumbell Rows or Pullovers - 3 x 8
Friday
Leg Press - 3 x 10
Shoulders:
Smith Press - 3 x 6 -or- Dumbell Press 3 x 8
Raises - 3 x 8
Triceps:
Pressdowns or Decline Skulls - 3 x 8
French Press or Incline Close Grip Press - 3 x 8
Saturday
Abs:
Leg Lifts - 3 x 15
I like to hit chest, legs and back twice a week. I've had good results from that. I figure shoulders, tris and bis get a workout twice a week too through chest and back anyway. I find that I'm not as lame and sore throughout the week if I hit them with something later/earlier in the week. Plus, it kind of lets me do two exercises at the same time so to speak. For example, in between sets of chest, I'll do a set of bis. It helps me keep my workouts from getting too long.
I also switch up the order of exercises. I'll go heavy with flat bench first one week and go lighter on incline second, then go heavy with incline first the next week and go lighter with dumbells second. Same with everything pretty much. I rotate biceps and triceps exercises each seek so that I'm not doing the same thing in the same order each week. With shoulder raises I do two a week, e.g. - side and front one week, front and rear the next, rear and side the next, then back to side and front. Sometimes I'll go heavier and really push out every last rep I can, sometimes I'll go lighter to give my tendons a break. Sometimes I'll add a fourth set to the compound movements if I'm feeling particularly good.
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