DavidM

Mon.
4 sets 6 reps flat bench
4 sets 8 reps incline bench
4 sets 6 reps decline bench
4 sets 8 reps dumbbell flys
4 sets 8 reps decline flys
15 min eliptical in evening
tues.
4 sets 8 reps straight bar curl
4 sets 8 reps dumbbell hammer curls
4 sets 8 reps bent bar curl
4 sets 8 reps alternate dumbbell curls
4 sets 8 reps seated concentration curls
wed.
3 sets 8 reps tricep pressdown
3 sets 8 reps skull crushers
3 sets 8 reps seated tricep extension
3 sets 8 reps rope grip pressdown
3 sets 8 reps reverse grip pressdown
3 set 10 reps dips
15 min elipitical evening
thur.
3 set 6 rep squat
3 set 8 reps deadlifts
3 set 8 rep calf raise
2 set 8 rep leg curl
2 set 8 rep reverse leg curl
fri.
4 set 6 reps military press
4 set 8 rep dumbbell front raise
4 set 6 reps chin up
4 set 8 reps single arm rows
4 set 8 reps cable rows
4 set 8 reps upright row/shrugs super set
15 min elipitical in evening
sat.
30 min elipitical
sun. off
diet 5 meals
mainly all protien diet around 1800 cals daily about 150g protien

1quick1

We would need to know your stats, goals, training experience, diet, and pictures if you have them if you want a better answer.

DavidM

5 11 185lbs 44yo
been lifting about 8 months
take creatine and arginnine as a stack
short term goals lower bf increase muscle size
long term goals 18-19 arms 48-52 chest matching back and legs
measurement know arms 16 1/2 inch
chest 44 inch
waist 35 inch
typical diet

breakfast
2hard boiled eggs
3 strips turkey bacon
oat meal
whole wheat toast
cottage cheese

mid morning
whey protein drink

lunch
2 4oz chicken breast
vegetable
bannana

mid afternoon
whey protien drink

dinner
wild salmon 6oz to 8oz
brown rice
vegatable

midnight snack 1/2 cup no sugar ice cream
thanks for any help

1quick1

Okay it looks like you have your basics worked out. That routine is a typical body part style and for the most part most of us favor upper/lower, push/pull/legs type splits.

Check out this thread and let me know what you think.

Putting together a workout routine

Cooter

That's my opnion. I also don't see any back exercises. You should be doing them and especially pull ups. I would keep it to 3 or four exercises each muscle and combine back and bi's one one day, chest and tri's on another, and delts and traps on another. This would leave you 3 hard days of upper body with 2 days left over for your squats, deadlifts, and other exercises.

My schedule is as follows:
Make sure to do some compounds each day besides your iso's

M: delts, traps, abs Make sure to do some compounds besides your isos
TU: legs. Squats, deads, ect..
W: back, bi's, light abs
TH: rest
F: chest , tris, abs
SAT: Squats, deads
SUN: off

Malley

Thats way to much volume. Read my sticky in the training section.

Striker

i would drop the arm day and break up the shoulder and back day and put each on their own day if you want to train that much.

DavidM

i read thru your thread im not sure what you mean by
to much volume. i have been doing this program for a month
and it feels like it might be to much. i went from a 3 day
full body workout to this split. i have had more sore elbows
and shoulder tenderness with this split program. i have also not gone up in weight on benchs squats or presses. any help is appreciated.

Malley

More volume means to many sets and exercises. If your are getting sore joints, tendons, etc....your over training. I am not saying you cant train 5 days a week, you just need to cut the volume down.

Big Guns

20 sets of chest for a newbee is TOO MUCH VOLUME. along w. 38 sets of arms!!!! Your joints will crap out completely in a week or 2. even w/ a ton of juice that is too much.

Mon.
4 sets 6 reps flat bench
4 sets 8 reps incline bench
4 sets 6 reps decline bench DROP
4 sets 8 reps dumbbell flys DROP
4 sets 8 reps decline flys DROP
15 min eliptical in evening
tues.
4 sets 8 reps straight bar curl
4 sets 8 reps dumbbell hammer curls
4 sets 8 reps bent bar curlDROP
4 sets 8 reps alternate dumbbell curlsDROP
4 sets 8 reps seated concentration curlsDROP
wed.
3 sets 8 reps tricep pressdown
3 sets 8 reps skull crushersDROP
3 sets 8 reps seated tricep extensionDROP
3 sets 8 reps rope grip pressdownDROP
3 sets 8 reps reverse grip pressdownDROP
3 set 10 reps dips
15 min elipitical evening
thur.
3 set 6 rep squatneed more than 3 sets to build any legs
3 set 8 reps deadlifts
3 set 8 rep calf raiseneed more than 3 sets to build any calves
2 set 8 rep leg curl
2 set 8 rep reverse leg curl
fri.
4 set 6 reps military press
4 set 8 rep dumbbell front raiseDROP
4 set 6 reps chin up
4 set 8 reps single arm rows
4 set 8 reps cable rows
4 set 8 reps upright row/shrugs super set
15 min elipitical in evening
sat.
30 min elipitical
sun. off
diet 5 meals
mainly all protien diet around 1800 cals daily about 150g protien

You need at least 200g of protein per day. Carbs at 300-400g and fat at 50-70g Also hav 10 eggs for breakfast not 2.

DavidM

thanks for the help im going to cut back
on workout.