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headliner · 08-29-2008, 11:17 PM

All right, I think I need some advice on my routine, I don't have that much flow/logic to my routine, I just made it myself and adjusted it as I've been working out.

Monday and Friday is a write off, leaving my with 5 days a week to workout. couple things:

- If i work back 1 day and chest next, i find my shoulders are sore from pull ups, lowering my bench, and vise versa
- I threw DL's on Saturday because this current schedule, legs day is before back day, and doing DL's right after a leg day doesn't seem right, think I can handle the SLDs though.

This is what I came up with thus far:

Monday - School 9-4pm Work 5-11pm
Tuesday - School 9-4pm Chest
Wednesday - School 9-4pm Legs
Thursday -School 9-4pm Back
Friday - School 9-4pm Work 5-11pm
Saturday - Shoulders
Sunday- Work 12-6pm Arms

-----------------------------------------
MONDAY
Off

-----------------------------------------
TUESDAY
Chest
(switch flat and incline starting position each week)

Push ups (warmup)

x5 Flat bench press
x3 Machine flys
x4 incline bench press
x3 Dips
x4 Cable chest press

----------------------
WEDNESDAY
Legs

5min bike 100 rpm (warm up)
1 sets leg ext (warm up)

x5 squat
x4 leg press

x3 laying leg curl
x3 stand calf raises
x3 lunges

-----------------------------------------
THURSDAY
Back

x1 chinups (warm up)
x3 Pull ups (warm up)

x4 cable row
x3 Lat pulldown (wide or narrow)
x4 SLD
x3 Back ext
x4 Face Pulls
x2 single arm dumbbell row

---------------------------------
FRIDAY
Off

----------
SATURDAY
Shoulders, Deadlifts

x5 shoulder press
x3 front dumbbell raise
x3 bent over vert raise
x3 upright row

x3 shrugs
x5 dead lift
x3 sitting calf raises

----------------------
SUNDAY
Arms

x1 close grip bp (light set, warm up)
x3 tricep push downs
x3 tricep extensions
x3 skull crushers

x1 chin up (warm up)
x3 Preacher curl
x3 Hammer curl
x3 single arm dumbbell curl

x3 behind the back wrist curl
x3 reverse barbell curl

-----------------------------------------

Someone wanna give me some advise? This plan has been/will work for me, but I feel I'm missing something.

08-29-2008, 11:17 PM	#1 (permalink)
headliner AF Member Join Date: Aug 2008 Posts: 14 Rep Power: 377	Workout routine All right, I think I need some advice on my routine, I don't have that much flow/logic to my routine, I just made it myself and adjusted it as I've been working out. Monday and Friday is a write off, leaving my with 5 days a week to workout. couple things: - If i work back 1 day and chest next, i find my shoulders are sore from pull ups, lowering my bench, and vise versa - I threw DL's on Saturday because this current schedule, legs day is before back day, and doing DL's right after a leg day doesn't seem right, think I can handle the SLDs though. This is what I came up with thus far: Monday - School 9-4pm Work 5-11pm Tuesday - School 9-4pm Chest Wednesday - School 9-4pm Legs Thursday -School 9-4pm Back Friday - School 9-4pm Work 5-11pm Saturday - Shoulders Sunday- Work 12-6pm Arms ----------------------------------------- MONDAY Off ----------------------------------------- TUESDAY Chest (switch flat and incline starting position each week) Push ups (warmup) x5 Flat bench press x3 Machine flys x4 incline bench press x3 Dips x4 Cable chest press ---------------------- WEDNESDAY Legs 5min bike 100 rpm (warm up) 1 sets leg ext (warm up) x5 squat x4 leg press x3 laying leg curl x3 stand calf raises x3 lunges ----------------------------------------- THURSDAY Back x1 chinups (warm up) x3 Pull ups (warm up) x4 cable row x3 Lat pulldown (wide or narrow) x4 SLD x3 Back ext x4 Face Pulls x2 single arm dumbbell row --------------------------------- FRIDAY Off ---------- SATURDAY Shoulders, Deadlifts x5 shoulder press x3 front dumbbell raise x3 bent over vert raise x3 upright row x3 shrugs x5 dead lift x3 sitting calf raises ---------------------- SUNDAY Arms x1 close grip bp (light set, warm up) x3 tricep push downs x3 tricep extensions x3 skull crushers x1 chin up (warm up) x3 Preacher curl x3 Hammer curl x3 single arm dumbbell curl x3 behind the back wrist curl x3 reverse barbell curl ----------------------------------------- Someone wanna give me some advise? This plan has been/will work for me, but I feel I'm missing something.