Need a good workout plan

[Canadian_Juice_Monster]

hey everyone


ok i need a new workout plan that is about 3 days or 4. people told me about the push pull legs method but doing chest, shoulders, and tri's seem crazy but maybe thats me .


i'm confused this is my training routine:

Mon- chest
Tues- back
Wed- legs
thus-tri
fri- bi's
sat-off
sun-off

ppl tell me that i should do two body parts a day and take more time off becouse when u rest that is when u grow.

So please SEND ME A NEW ROUTINE

thanx alot
peace

 

[flex2000]

workout plan

this works for me

 

[flex2000]

sorry here u go

Monday: Chest & Bi’s

Incline Dumbbells/Bench 15-20,12,6-8,6-8
Flat Bench 12,6-8,6-8
Cables/Flies 12,8-10,8-10
Incline Flies 12,8-10,8-10

Incline Curls/Straight Bar 15-20,12,6-8,6-8
Preacher Curls 12,8-10,8-10
Hammer Curls 12,6-8,6-8
21’s 1 set

Tuesday: Legs

Leg Press 15-20,12,6-8,6-8
Hack Squats 12,6-8,6-8
Leg Extensions 12,6-8,6-8
Leg Curls 12,6-8,6-8
Standing Calf Raises 12,8-10,8-10
Seated Calf Raises 12,8-10,8-10

Wednesday: Abs

Thursday: Shoulders & Tri’s

Shoulder Press 15-20,12,6-8,6-8
Arnold Press 12,6-8,6-8
Side Arm Raises 12,6-8,6-8
Shrugs 12,6-8,6-8

Reverse Pull-downs 15-20,12,6-8,6-8
Rope 12,6-8,6-8
Overhead Extensions 12,6-8,6-8
Dips/Cable Extensions 12,6-8,6-8

Friday: Back

Straight Bar Pulldowns 15-20,12,6-8,6-8
2 Handed Pulldowns 12,6-8,6-8
Lat Pull-ups 12,6-8,6-8
Seated Rows 12,6-8,6-8
Hyperextensions 12,8-10,8-10
Chin-ups(optional)

Saturday: Abs & Calves

Sunday: Off/Repeat Cycle

 

[barbells79]

no flame bro, but where is your shoulder workout?
try this:

monday-chest
tuesday-back
wednesday-off
thursday- bis and tris
friday-shoulders
saturday-legs
sunday-off

you could really take any 2 off days you want, this is just the 2 i take.

peace

 

[guards]

I use the same program that barbells is using......works well for me

 

[bigbusdriver]

when do you guys do traps i do them on arm day ?

mon back
tues chest
wends shoulders
thurs off
friday legs
sat arms
sun off

 

[barbells79]

I DO TRAPS ON MY SHOULDER DAY...................

 

[guards]

Again.....barbells beat me to it!!!

 

[guards]

Where in ontario are you from?

 

[bigbusdriver]

i think i am gonna move traps over to shoulder day since i am starting a kill the foreamr routine a=on arm day.

 

[Canadian_Juice_Monster]

i'm from thunder bay

and ya i'm going to try barbells workout thanx man

 

[trial0r]

id prolly throw in a shoulder work out too, but thats just my opinion.

 

[barbells79]

good luck with the workout, email me if you need anything else...................


peace