My workout routine

[TeenageDream]

Diet is by far the most important aspect to achieving the body you want. But you need to train hard and consistent as well. Here is my workout routine.


Monday: Chest & Calves
4 sets of incline dumbbell press, 8-10 reps
3 sets of bench press, 8-10 reps
3 sets of incline flies, 8-10 reps
3 sets of chest dips until failure
2 sets of standing calf raises until failure
2 sets of donkey calf raises until failure

Tuesday: Legs
4 sets of squats 8-10 reps
3 sets of leg press
3 sets of leg extensions
3 sets of stiff-legged deadlifts suppersetted with leg curls

Wednesday: Biceps & Triceps
4 sets of chin-ups suppersetted with barbell curls
3 sets of 21′s
3 sets of close-grip bench press
4 sets of pulldowns
3 sets of skullcrushers

Thursday: Shoulders
4 sets of miliatary press suppersetted with lateral raises
3 sets of upright rows
3 sets of front raises 3 sets of lying rear delt raises

Friday: Back
3 sets of wide grip chins until failure
4 sets of deadlifts
3 sets of bent over rows
3 sets of T-bar rows

[Desmond]

The above mention detail about the workout routine is very informative.
which can help in fitness, i will follow this plan for my workout routine.

[smitty35]

Sounds very complex. I couldn't do this though. I am to out of shape during the winter.

[dmeek7]

I personally think you have this set up the wrong way, and you don't have enough workouts each day. you shouldn't workout 5 days a week. you should work out around 4 and save the other days for rest or cardio.

I don't have mine right now, because it's on sheets in a folder in the weightroom at my school, and i'm not there, but i will definately post it here when i get a chance to bring a copy home. the workout is so full proof that every six weeks when we test our new max's, I go up about 20 lbs in every lift. and I also gain about 5 lbs of muscle and lose 3 lbs of fat every six weeks also. this last six weeks, i weighed 170 lbs, now i weigh 177, and i have a SMALLER waist.