My program BABY YEAH!

[Gluesniffer]

Back/ biceps

Deadlifts 3 x 6 reps
Wide grip chins 2 x 8 reps
Close grip chins 2 x 8 reps
One arm DB rows 3 x 8 reps
DB bicep curl 2 x 6 reps
Cable curl 2 x 8
Reverse curl 2 x 8 reps


Chest/triceps

Flat DB bench press 3 x 6 reps
Incline BB bench press 3 x 6 reps
Leaning forward weighted dips 3 x 8 reps
Close grip bench press 2 x 6 reps
Kickbacks 2 x 6 reps
Pulley Push Down 2 x 8 reps


Rest


Deltoids/traps/forearms

Neck Press 4 x 6 reps
Upright Row 3 x 8 reps
Bent over raises 2 x 8 reps
BB Shrugs 3 x 10 reps
Wrist curl 2 x 10 reps
Reverse Wrist Curl 2 x 10 reps

Legs/abs

Squats 3 x 8 reps
Leg press 1 x 6 reps
Straight Legged Deadlift 2 x 6 reps
Leg curl 3 x 8 reps
(Seated) Calve raises 75 reps
Weighted crunches 2 x 10
Ab Machine 2 x 15
Hanging Leg Raises 2 x 15


Rest


Rest


I've based it on an existing program I found on another forum, but adjusted for possibilities at my gym and personal taste. I've been laying off during 7 weeks due to exams, and want to regain the lost mass quickly. It's pretty high in volume because I have summer vacation now and can finally spend as much time as I want to in the gym. If there is anything you don't like about my program, please say so and also say why what would be better. I have some spare time so I can add sets, reps and exercises if necessary.

[GearTripper]

i would change up your whole leg routine... all you need is a couple core exercises with 3 or 4 sets each with super heavy weight rather then 1 or 2 sets of only 6 reps... what's that? actually, apply that to all exercises... i have no idea what you're trying to do here, but more quality and less quantity if you know what i'm getting at.

[Gluesniffer]

i would change up your whole leg routine... all you need is a couple core exercises with 3 or 4 sets each with super heavy weight rather then 1 or 2 sets of only 6 reps... what's that? actually, apply that to all exercises... i have no idea what you're trying to do here, but more quality and less quantity if you know what i'm getting at.

So you're saying that I should do less different exercises, more sets and more reps? For all muscle groups? Isn't that going to make lifting super heavy weight more difficult?
:whip: :whip: :whip: :whip: :whip: :whip: :whip: :whip: :whip: :whip:

[Gluesniffer]

WTF is up with all those gif images?


What kind of glue do you like to sniff?

Pritt is my favourite, what's yours?
:needle: :needle: :needle: :needle:

[Gluesniffer]

I also would try out this site too...[URL=http://www.spellchecker.net/]Link

Show me a few of my errors then, spelling boy.

[Bouncer]

Ok enough of the BS. Rado, stop starting shit.

As for the original question.

The training looks good to me. The only thing I don't like is the 3 rest days. I feel like that is to much. I also don't like the fact that you have 2 rest days back to back. I would space them out. Something like Tuesday and Saturday as your rest days.

[Bouncer]

Just to give you an idea.

My split looks like this:

Monday: Back

Tuesday: Triceps

Wednesday: Biceps

Thursday: Shoulders

Friday: Legs

Saturday: Off

Sunday: Chest

I like this split because no workout interferes with the other. For example, if you do biceps before back day, you are not going to be able to pull the same amount of weight because your biceps will be sore. I like the push/pull plan. Back is pull, triceps are push, biceps are pull, etc.. I train abs every other day.

[grnmchn]

Just to give you an idea.

My split looks like this:

Monday: Back

Tuesday: Triceps

Wednesday: Biceps

Thursday: Shoulders

Friday: Legs

Saturday: Off

Sunday: Chest

I like this split because no workout interferes with the other. For example, if you do biceps before back day, you are not going to be able to pull the same amount of weight because your biceps will be sore. I like the push/pull plan. Back is pull, triceps are push, biceps are pull, etc.. I train abs every other day.

B, you say you do abs every other day. Do you have a split you use for each day or do you do the same exercises each time? What are those exercises?

[Bouncer]

B, you say you do abs every other day. Do you have a split you use for each day or do you do the same exercises each time? What are those exercises?

i do a few different things bro. 4 sets of decline crunches, 4 sets of hanging leg raises. that is usually 1 ab workout. the other I do is 4 sets of elbow to knee crunches on each side (160 crunches total) and 4 sets of hanging legs raises.

[grnmchn]

Thanks man, been seriously slacking on the ab work and was wanting some new ideas.

[Kiev]

B show us your Abs!!!hehe

[Gecko1980]

How long do your workouts usually last??