MONDAY:
Chest: Incline Barbell, Flat Barbell, Hammer Decline, Pec Dec. Three working sets each, 8 reps per set. Alternate Incline and Flat exercises every two weeks. On days when I start with Flat, decline hammer is replaced by seated hammer presses.
Tris: Lying DB french presses, cable pressdowns (rope or vbar), machine dips. Three sets each, 8 reps per set.
TUESDAY:
Legs: Warm up-Superset leg extensions and leg curls. 3 sets. (Workout 1) Squats-6 sets, pyramid in weight, 2 sets at each weight. 10 reps each set. Rest 1 minute in between sets at the same weight. Rest up to 2 minutes with each weight increase. I'm trying this out to see how it works and if I can get stronger off it. Lying Hamstring curls-3 sets, 8 reps each. Leg Press (BRING THE BACK OF THE SEAT ALL THE WAY UP FOR HAMSTRING ACTION. My friend showed me this, and I've been doing it ever since.)- 3 sets, 8 reps each. Seated Leg Curls- 3 sets, 8 reps. Then Calves.
(Workout 2) Front Squats-same scheme as with regular squats. ISO-Lateral leg curls, ISO lateral leg press, stiff legged deadlifts. 3 sets, 8 reps each. Calves after.
THURSDAY:
Back: (workout 1) Lat pulldowns to the rear, hammer strength lat pulldowns, close grip lat pulldowns, pullovers. 3 sets, 8 reps
(workout 2) Barbell rows, Deadlifts, tbar rows, dumbbell rows. 3 sets 8 reps.
Bis: (workout 1) Barbell curls, hammer strength preacher curls, cable reverse curls. 3 sets, 8 reps.
(workout 2) Dumbbell curls, Incline db curls, hammer curls. 3 sets, 8 reps.
FRIDAY:
Shoulders: Military press, dumbbell side lateral raises, Hammer strength seated press (alternate every two weeks with smith machine presses), Shrug-rear delt db flye superset. 3 sets, 8 reps each.
*Non workout days are rest days.
**sets are to failure.
***Exercise selection may vary depending on how I feel, to keep things interesting. The basic pattern however is still the same.
****I like this routine because it is carefully devised so that each muscle gets its hardest workout one day of the week and then can spend some time resting before it's used again. For instance, shoulders are at the end of the week and chest is at the beginning, because chest workouts use shoulders. Same with back and legs, i wouldn't do legs one day and back the next, or even worse do back one day and legs the next.