Post your workout plan here!!!!!

[md45]

whats up guys... i just want everyone to post their own workouts so newbs or ourselves can share ideas...heres mine, i split 2 routines weekly..

WEEK 1

MONDAY --- BACK // TRICEPS

DEADLIFT 3 sets of 6-8
BENT OVER DB ROWS 2 sets of 6-8
LAT PULL DOWN (wide grip) 2 sets of 6-8

TRICEP PRESSDOWN 3 sets of 6-8
CLOSE GRIP BENCHPRESS 2 sets of 6-8

TUESDAY --- ABS

WEDNESDAY --- CHEST // BICEPS // FOREARMS

FLAT BENCHPRESS 3 sets of 6-8
INCLINE PRESS 3 sets of 6-8

CONCENTRATION CURL 3 sets of 6-8
BARBELL CURLS 3 sets of 6-8

WRIST CURLS 2 sets front, 2 sets back
REVERSE CURL 2 sets of 6-8

THURSDAY --- ABS

FRIDAY --- LEGS // SHOULDERS

SQUATS (ass 2 grass) 2 sets of 6-8, 1 set of 20
STRAIGHT LEGGED DEADLIFT 2 sets of 6-8

MILITARY PRESS 2 sets of 6-8
UPRIGHT ROW 2 sets of 6-8

CALF RAISES (weighted) 3 sets of 30


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

WEEK 2

MONDAY --- BACK // TRICEPS

DEADLIFT 3 sets of 6-8
BENT OVER BB ROWS 2 sets of 6-8
REVERSE LAT PULL DOWN (close grip) 2 sets of 6-8

FRENCH PRESS 3 sets of 6-8
CLOSE GRIP BENCHPRESS 2 sets of 6-8

TUESDAY --- ABS

WEDNESDAY --- CHEST // BICEPS // FOREARMS

FLAT BENCHPRESS 3 sets of 6-8
DECLINE PRESS 3 sets of 6-8

PREACHER CURLS 3 sets of 6-8
INCLINE CURL 3 sets of 6-8

WRIST CURLS 2 sets front, 2 sets back
REVERSE PREACHER CURL 2 sets of 6-8

THURSDAY --- ABS

FRIDAY --- LEGS // SHOULDERS

LUNGES 3 sets of 6-8
LEG EXT. / LEG CURL 2 sets of 6-8 each

ARNOLD PRESS 2 sets of 6-8
FRONT/SIDE LAT RAISE 2 sets of 20

CALF RAISES (weighted) 3 sets of 30

[md45]

really???? ...yall suck.

[FARNEY08]

Bro i would post mie, but it is very similar to you. I have been on MP's HIT Routine for almost 4 months now.. I follow it to the "T".. I love the HIT Training.. It has done alot for me so far.. Good work out you got, almost the same bro..

[FARNEY08]

Ahh i figured it out, most people don't lift weights.. They just come on here to learn about weightlifting and hope they will loose fat and gain muscle..

Deadlift week

Day 1

Back

Deadlifts - two warm up sets and one working set of 6-8

Weighted Pull ups - one warm up set and one working set of 8-10

Triceps

Close-grip Benchpress - two warm up sets and one working set of 8-10




Day 2

Legs

Leg Press - two warm up sets and one working set of 12-15

Straight-legged Deadlifts - one warm up set and one working set of 8-10

Shoulders

Standing Barbell Military Press - two warm up sets and one working set of 6-8



Day 3


Chest

35° Incline BB Benchpress - two warm up sets and one working set of 6-8

Flat DB Flys - one warm up set and one working set of 6-8


Biceps

Weighted Chip ups - one warm up set and one working set of 8-10



***********************************


Squat week

Day 1

Back

Bent Over BB Rows - two warm up sets and one working set of 6-8

Weighted Pullups - one warm up set and one working set of 8-10

Triceps

Close-grip Benchpress - two warm up sets and one working set of 8-10



Day 2

Legs

BB Back Squats {rock bottom, ass to grass} - two warm up sets and one working set of 6-8 {yes, low reps - high weight}

Leg curls - one warm up set and one working set of 12-15

Shoulders

Standing Barbell Military Press - two warm up sets and one working set of 6-8




Day 3

Chest

35° Incline BB Benchpress - two warm up sets and one working set of 6-8

Flat DB Flys - one warm up set and one working set of 6-8


Biceps

Weighted Chip ups - one warm up set and one working set of 8-10

[LOGAN00]

farney knows what im using right now , ill put it together and post it

[youngblood]

i noticed all you guys are running 3 sets of everything, so being pros i take it this is best for mass gain? ive been using 4-5 sets for nearly everything, think im over-working? i mite jump on one of your routines... im 78kg looking to bulk to 95kg then cut back to stay around 92, been ther b4 its my ideal weight, any bigger i find it hard to wash my own back, haha glad i found this site