Day 1- Chest, Abs
Day 2- Shoulders, Calves
DAy 3- Back
Day 4- Rest
Day 5- Triceps, Biceps, Forearms & Abs
Day 6- Quads, Hamstrings, Calves
Day 7- Rest

Good luck....

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Train Intensely, Infrequently and Briefly

Thanks

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Born to fight, Trained to kill, Ready to Die, But never will!

WORKOUT 2
BACK
1. Pullovers 1 x failure
supersetted with
2. Reverse/Close Grip Pulldowns 1 x failure
3. Bent-Over Barbell Rows 1 x failure
4. Deadlifts 1 x failure
TRAPS
1. Barbell Shrugs 1 x failure
BICEPS
1. Nautilus Bicep Machine 1 x failure
2. Dumbbell Curls 1 x failure

WORKOUT 3
LEGS
1. Leg Extensions 1 x failure
supersetted
2. Leg Press or Squat 1 x failure
3. Leg Curls 1 x failure
4. Standing Calf Raises 1 x failure
5. Seated Calf Raises 1 x failure
ABS
1. Reverse Crunches 1 x failure
2. Dumbbell Side Bends 1 x failure
3. Crunches 1 x failure

At home I do Forearm and Grip work. I would do grip work at my gym, but I don't believe they would appreciate me dropping 180 pound dumbbells on the floor.

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I reposted HIT Bodybuilder's post from another thread.

What do you think if I would do that workout but , do at least 3 sets and go to 4-6 reps. Then take a day off and repeat?

Day 1-back-biceps-abs
Day 2-chest-triceps
Day 3-quads-hamstrings-abs
Day 4-delts-traps
Day 5-calves-forearms-abs
Day 6-rest-cardio only
Day-7-rest-cardio only

then start over giving muscles plenty of time to repair and grow.......

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I against I.........H.R.

monday-back/biceps
tuesday-legs
wedsday-chest/abs
thursday-shoulders
friday-biceps/triceps
weekends-off

i usually don't train a muscle more than once a week, but my bi's recover really fast, so i'm expierementing, with 2x a week with them.

Mon. - Chest, tri's, rotator cuffs
Tue. - OFF(Hockey Practice)
Wed. - Back, bi's, traps
Thur.- Cardio(Kick boxing - abs also, 45 min - 1 hr.)
Fri. - Legs, shoulders, calves
Sat. - Cardio(morning runs/rollerblade)
Sun. - Rest

Here's my workout:
*Warm-up(bike, row machine, etc.) and Stretch

Chest:
Incline Flyes 3 x 12, 10, 8
Incline BB 3 x 8, 6, 4
Weighted Dips 3 x failure
Tri's:
Close Grip 2 x 8,6
DB Skull Crushers 2 x 10, 8

Back:
Weighted Chins/Pull-ups 3 x failure
Deadlifts 3 x 10, 8, 6
Reverse Barbell Row 2 x 8, 6
Pull-Overs 1 x 10
Traps:
BB shrugs 3 x 8, 8, 6
Bi's:
EZ Bar Curl(narrow grip) 2 x 10, 8
Hammer Curls 2 x 8, 6
Wrist Curl 1 x failure

Legs:
Squat 4 x 12, 10, 8, 6
Leg Curl 2 x 10, 8
Leg Extension 2 x 15, 12
Shoulders:
Side Laterals 3 x 12, 10, 8
Military Press 3 x 10, 8, 6
Rear Delt Flyes 3 x 12, 10, 8
Calves:
Standing Calf Raises 2 x 20

happy training!

tues-off

wed-back/bis
bent over rows,deadlifts,lat pull downs, pullovers, barbell curls,hammer curls,forearm/wrist curls

thurs-off

fri-shoulders/legs/neck
military press,upright rows,shrugs,neck harness,squats,leg extensions,leg curls,calf raises

sat/sun--off