Day 1 - Biceps/Traps/Forearms/Calves
Day 2 - Chest/Abs
Day 3 - Legs
Day 4 - Deltiods
Day 5 - Abs
Day 6 - Triceps/Back
Day 7 - Abs

Wondering if anyone has any critque to my new routine I'll be implimenting. Only thing I know of that concerns me is that I will be doing dead lifts on leg day, and I hear it works deltiods? Is this somthing I need to change up? Thanks for any comments, suggestions.

Edit: Maybe I could put rear deltiods on leg day.?

[QUOTE=Casey]Day 1 - Biceps/Traps/Forearms/Calves
Day 2 - Chest/Abs
Day 3 - Legs
Day 4 - Deltiods
Day 5 - Abs
Day 6 - Triceps/Back
Day 7 - Abs

Wondering if anyone has any critque to my new routine I'll be implimenting. Only thing I know of that concerns me is that I will be doing dead lifts on leg day, and I hear it works deltiods? Is this somthing I need to change up? Thanks for any comments, suggestions.

Edit: Maybe I could put rear deltiods on leg day.?[/QUOTE]

I'm trying to figure out why you picked some of these combo's...

I might re-write it like this:

Day 1: Chest, Bi, Abs
Day 2: Legs, Calves
Day 3: Off
Day 4: Shoulders, Abs
Day 5: Off
Day 6: Back, Tri, Calves
Day 7: Off

Deadlifts are for your back, legs, traps, forearms...not much rear delt. Keep rear delt on shoulder day.

---------------------------------
[url]www.VinceDelMonteFitness.com[/url]

Author: No Nononsense Muscle Building:
Skinny Guy Secrets To Insane Muscle Gain

I was trying to get a 5 day routine, thanks for the tips thebarbarianway.

In response to ADVANCED LIFTERS - the Dc training principle - I just had a few questions.

Firstly, I am a 6 foot, thin female (with some body fat) looking to gain some lean muscle mainly to add curves.

I was wondering if this type of training is suitable for women (i'm sure it's fine) but more importantly I wondered what to do in case of a homelifter with no assistance. I can't afford gym membership or personal trainer and only have dumbbells, a barbell, bench.

Also, what type of cardio how often for how long would you add to this program if any?

I know that it is probably in the nutrition section but what would be a good meal plan (per day) to follow on this plan. I try to get in a portion of protein (about 20grams per meal) and a complex carb every meal as well as heaps of vegies. Is this fine. And what would constitute a portion size of carb?

Sorry if this is a lot of questions but i want to get it right this time....thanks in advance :)

this question is for TKG or anyone else thats seen his workout plan for beginners...i was thinking for the next 8 weeks to add 1 more set to everything think that would be a good idea?

can anyone give me any tips on working out i want 2 get alot bigger and i want the six pack im new 2 working out so im not sure howe many reps to do and all that stuff

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

[QUOTE]can anyone give me any tips on working out i want 2 get alot bigger and i want the six pack im new 2 working out so im not sure howe many reps to do and all that stuff[/QUOTE]

can't put on mass and get six pack abs...but anways heres a good one that i followed that i used. also i hope you have a good diet to because your diet going to make or break you. OH and READ THE STICKIES!!!!!! most of your answer would of just been answered if you searched <_<.

k thnx for the help

Day 1: (Chest and Triceps)
Bench Press
Decline Bench

Lying Triceps Extension
ALT: Standing Triceps Ext:
OR: Triceps Kickback

Day 2:
Rest or Cardio

Day 3: (Back, Biceps, and Neck)
Deadlifts
Bent Over Rows
Curl or
Prone Incline Curl
Self Resistance Neck

Day 4
Rest or Cardio

Day 5: (Shoulders)
Military Press
Rear Delt Row
Side Lat Raise
Cuban Rotation
L-Laterals

Day 6: (Legs, and indirect abs)
Squats
Pullovers
SLDL
Calf Raise

Day 7:
Rest or Cardio

Monday:
Squat 5x5
SLDL 2x10
Standing calf raises 2x12
Bicep curls 2x6-8


Wednesday
Bench Press 1x10
Bench Press 1x10 SUPERSETTED WITH FLYS 1x12
Close grip bench press 2x12
Dips 1x8



Friday:
Deadlift 2x8-10
Bent over rows 1x10-12
Military press 2x10
Rear delt flys 1x10


Thoughts?

Well, I set up this new program, which is very similar to what someone may have posted in a post, because I took it from here and revised it a little bit.

I have each muscle group I'm hitting, along with the sets.

Sets of 3
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps


Day 1
chest
shoulders
triceps
back
lats

Day 2
biceps
forearms
calves
hams
quads

Day 3
chest
shoulders
triceps
back
lats

(sat+sun off)

Day 4
biceps
forearms
calves
hams
quads

Day 5
chest
shoulders
triceps
back
lats

Day 6
biceps
forearms
calves
hams
quads

(sat+sun off)


However, one of my football coaches developed a weight lifting plan for the team, and I'm stuck with which one I should choose. The problem with the school plan is that they only lift on days we have school, even with days off of school we dont lift. Any Suggestions??

Started Body for Life Program yesterday (12 weeks)
 

If you are looking to get cut, this is the routine for you. It keeps your heart rate up and helps build muscle.

I am going to keep my log here for myself and others to view if they are looking for a different routine to do.

My sets work like this:
12-10-8-6-12-12

The first five are one exercise, with a superset of another exercise. You have 1 minutes rest between each set except after the fifth set, you go straight to the sixth with no rest. You have a two minute rest between body parts.

[SIZE=3][B]Monday[/B][/SIZE]
[SIZE=3][I][U]Upper Body Day[/U][/I][/SIZE]

[B][U]Chest[/U][/B]
[I]Bench Press[/I]
135 x 12
185 x 10
205 x 8
225 x 6
135 x 12
[I]Incline Bench Press (Superset)[/I]
135 x 12

[B][U]Back[/U][/B]
[I]Lat Pulldowns[/I]
120 x 12
135 x 10
150 x 8
165 x 6
135 x 12
[I]12 Wide grip pullups (Superset)[/I]

[B][U]Shoulders[/U][/B]
[I]Smith Machine Military Press[/I]
105 x 12
115 x 10
125 x 8
135 x 6
115 x 12
[I]Upright rows (Superset)[/I]
85 x 12

[B][U]Biceps[/U][/B]
[I]Alternating Dumbbells Curls[/I]
25 x 12
30 x 10
35 x 8
40 x 6
30 x 12
[I]Standing Barbell Curl (Superset)[/I]
65 x 12

[U][B]Triceps[/B][/U]
[I]Skullcrushers[/I]
65 x 12
75 x 10
85 x 8
85 x 6
65 x 12
[I]Tricep Pushdowns (Superset)[/I]
65 x 12

I have done this 12 week system before and you always need to make sure you eat enough before you do this workout. I can assure you that if you "correctly" perform this workout on an empty stomach, you stand a good chance of yacking. The thing is that if you take your time and not go buy the clock, you will be in the gym for two hours. The point is to run through this is as fast as you can. (hence the 1 minute rests). It took me an hour today. I was pretty worn out after my first day. You get used to it though. (technically its supposed to take 46 minutes)

Today is 20 minutes of HIIT. More to come.


[SIZE=3][B]Tuesday[/B][/SIZE]
[SIZE=3][I][U]Cardio[/U][/I][/SIZE]
20 minutes of Intervals on the Arc Trainer (Level 10)

[U][I][SIZE=3]Core Workout[/SIZE][/I][/U]
Pilates/Callenetics type holds 3 sets x 30 secs
Planks 2 sets x 30 secs
Side Planks 1 set each x 30 secs
Supermans on BOSU 2 sets x 30 secs
Cobra 1 set x 30 secs
Back Extensions 2 sets x 15 reps


[SIZE=3][B]Wednesday[/B][/SIZE]
[SIZE=3][I][U]Lower Body Day[/U][/I][/SIZE]

[B][U]Quads[/U][/B]
[I]Leg Press[/I]
320 x 12
410 x 10
500 x 8
590 x 6
320 x 12
[I]Squats (Superset)[/I]
135 x 12

[B][U]Hamstrings[/U][/B]
[I]Straight Leg Deadlifts[/I]
135 x 12
145 x 10
155 x 8
165 x 6
135 x 12
[I]Dumbell Lunges (Superset)[/I]
[I]25(2) x 12 [/I]

[B][U]Calves[/U][/B]
[I]Smith Machine One Leg Calf Raises[/I]
85 x 12
105 x 10
115 x 8
135 x 6
115 x 12
[I]Seated Calf Raises (Superset)[/I]
90 x 12


More to come this weekend.
[SIZE=3][/SIZE]
[B][SIZE=3]Thursday [/SIZE][/B]
My legs were hurt up from doing deadlifts I think. I took the day off.


[B][SIZE=3]Friday[/SIZE][/B]
[SIZE=3][I][U]Upper Body Day[/U][/I][/SIZE]

[B][U]Chest[/U][/B]
[I]DB Bench Press[/I]
60 x 12
70 x 10
80 x 8
90 x 6
65 x 12
[I]DB Flys (Superset)[/I]
40 x 12

[B][U]Back[/U][/B]
[I]T-bar Rows[/I]
80 x 12
90 x 10
100 x 8
110 x 6
85 x 12
[I]12 Chin-ups (Superset)[/I]

[B][U]Shoulders[/U][/B]
[I]DB Arnold Press[/I]
30 x 12
35 x 10
40 x 8
45 x 6
30 x 12
[I]Front Raises (Superset)[/I]
25 x 12

[B][U]Biceps[/U][/B]
[I]DB Hammer Curls[/I]
35 x 12
40 x 10
45 x 8
50 x 6
35 x 12
[I]Standing Barbell Curl (Superset)[/I]
65 x 12

[U][B]Triceps[/B][/U]
[I]Rope Extensions[/I]
60 x 12
80 x 10
90 x 8
100 x 6
70 x 12
[I]One Arm Cable Extensions (Superset)[/I]
20 x 12

Its Monday, I am feeling good. This following is my week planned ahead.

Monday - Lower body
Tuesday - Cardio
Wednesday - Upper body
Thursday - Cardio
Friday - Lower body
Saturday - Cardio

I am getting a camera for xmas which is a couple weeks off. I will be posting some pics to show progress as soon as I can. I wished I had a camera now so I could have taken some before pics. I will be sure have pics for middle of the training cycle and then have pics after the training cycle is finished.

[quote=sharpervikings;542831]Well, I set up this new program, which is very similar to what someone may have posted in a post, because I took it from here and revised it a little bit.

I have each muscle group I'm hitting, along with the sets.

Sets of 3
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps


Day 1
chest
shoulders
triceps
back
lats

Day 2
biceps
forearms
calves
hams
quads

Day 3
chest
shoulders
triceps
back
lats

(sat+sun off)

Day 4
biceps
forearms
calves
hams
quads

Day 5
chest
shoulders
triceps
back
lats

Day 6
biceps
forearms
calves
hams
quads

(sat+sun off)


However, one of my football coaches developed a weight lifting plan for the team, and I'm stuck with which one I should choose. The problem with the school plan is that they only lift on days we have school, even with days off of school we dont lift. Any Suggestions??[/quote]

Your arms need more rest. I would try to dedicate one day to legs and abs instead of splitting them up and working your arms everyday. You will notice better gains when you let your muscles rest more. Half of building muscle is what you are doing when you are NOT in the gym. Also, where is your core work? (Like abs, obliques, lower back?)

(by the way, this is constructive, not meant to question your intelligence)

Does This Workout Routine work?
 

Mon - Chest & Biceps (1 Hour)

Tues - Cardiovascular (30 Mins) & Abs (15 Mins)

Wed - Legs (45 Mins)

Thur - Back & Triceps (1 Hour)

Fri - Rest

Sat - Shoulders (30 Mins), Cardio (30 Mins) & Abs (15 Mins)

Sun - Rest

I am trying just to get cut for right now and then build more muscle mass eventually. I am 6' 1" at 180 lbs with about 7.5% body fat and I am still not seeing alot of definition well not as much as I would want especially in my abs and chest, my arms are coming along.

Here's mine.....it's posted on nearly every other thread, why not this one :p

[U]Mon – Shoulders/abs/forearms[/U]
DB military presses 6x3
Lateral raises 8x3
Upright row 6x3
Weighted Crunches 10x3
Weighted leg raises 10x3
Forearm work (wrist curls, grips..whatever)

[U]Tues – Legs[/U]
Squats 6x4
45º leg press 6x3
Romainian deadlifts 6x3
Leg curl 8x3
Calves

[U]Wed – off[/U]

[U]Thurs – Chest/tris/abs[/U]
Flat bench 6x3
Incline DB press 6x3
Close grip bench 6x3
Weighted Dips 6x3
Overhead cable extensions 8x3
Cable crunches 10x3
Weighted leg raises 10x3

[U]Fri – Back/biceps/calves[/U]
Pullups 3 sets to failure
Deadlift 6x3
Face pulls 6x3
Bent over DB row 6x3
Cable curls or BB curls 6x3
DB hammer curls 6x3
Calves

Help with my workout
 

Rather new to this forum, but have a few things I'd like to poll the readers and very humbly request some constructive criticism and suggestions. My GOAL is to find a comfortable workout I can maintain for the next few years without being completely burnt out and having tendon and joint pain. (35 years old) so any suggestions in different exercises that have worked for people would be greatly appreciated.

I've been lifting off and on for about.. 8 years? I'm about 6' 4" and 250lbs right now. Regrettably I've accepted a stagnant job and lifestyle for the last two years of being separated from my family so, beyond some strength, I'm starting over at this point. Usually I'm around 230lbs when I'm going to the gym religiously but my goal has always been to stay around a fit-but-comfortable 260lbs. This workout seems to work for me, but i"m sure I could be much bigger. But time investment is a genuine problem for me with 4 kids.

Right now my workout is pretty much the cookie-cutter 1 hour workout each day.

first day: Chest/Tris/Calves
Flat bench
Incline
Flyes
Lateral pull downs (cable) 2 handed
Dips
Tricep extension machine
Seated Calf raises
Standing calf raises
Situps

Next day: Back/bis/quads
Standing Barbell curls:
Pull ups
standing or seated Dumbbell curls
Lat machine or bent-over weight rows
concentration curls or cable curls (burnout)
extension/flexor machine
Leg press machine
Squats if possible (bursitis)
Situps

Third day Cardio

Let the games begin!

Here is what I have been using recently, I stole it from Mens Health and I have seen pretty good progress with it. I am using it for muscle maintenance and some strength gains, my goal is not to build muscle as I am cutting right now and its working out pretty well.

[U]Monday:[/U]
4 sets of 5 reps, rest 90 seconds between sets, except abs...I just do whatever.

[B]Deadlifts [/B]- perform all sets back to back

Alternate sets of the following:
[B]Incline DB bench
Cable Rows[/B]

Alternate sets of the following:
[B]wide grip Lat pulldowns
abs[/B]


[U]Wednesday: [/U]
2 sets of 15 reps, rest 30 seconds between sets, except abs....I just do whatever

Same exact routine as monday


[U]Friday:[/U]
3 sets of 10 reps, rest 60 seconds between sets, except abs...I just do whatever




Tuesday/Thursday/Saturday/Sunday:

Cardio days - 30 or 35 minutes of mostly hiit style cardio.

Why do you "just do whatever" for your abs? A strong core is very important and without that you will never have a big squat or deadlift. Maybe that isn't your goal - not sure.

Also - where is the leg work in this routine? TBH - that routine is pretty terrible. I would expect it to come from a mag.

[QUOTE=jlozan84;566229]Why do you "just do whatever" for your abs? A strong core is very important and without that you will never have a big squat or deadlift. Maybe that isn't your goal - not sure.

Also - where is the leg work in this routine? TBH - that routine is pretty terrible. I would expect it to come from a mag.[/QUOTE]

For abs, I typically just do "planks" or flutter kicks, I also do decline situps with a medicine ball.

As for the leg work....that was my thought exactly when I saw this routine. I actually don't bother much with legs because I had ACL surgery back in high school, and have not been able to do much weight since then...but I occasionally work in leg presses and/or some light squats, hamstring curls, and calf raises. Also, as of late, I sprained my ankle and don't quite have full mobility on it yet...so I don't want to get under too heavy of weight and worsen my ankle.

Ok, I see. You should treat your abs like any other muscle - they need to be trained with heavy weight.

You would probably get better results from a better routine, but that is up to you. Training legs is extremely important for overall body development - don't use a knee issue as an excuse. If that was over a year ago, you should have no issues now.