What is ur Mon-Fri workout plan?

[lovinthis]

i do a full body workout , with two days rest in between. works out to 2times a week one week then 3 times a week for the following week then agian 2 times...
in no order

-seated dumbell raise
-hammer curl
-barbell curl
-seated curl
-bench
-close grip bench
-upright row
-lateral front pull down
-squat
-crunches (i do the next day at home)

[Gohan]

Here's mine.

M- Chest (1 week BB next week DB)
T-Back Bi's
W-Legs (lower back Stiff leg deads)
TH-Abs
F-off
S-Off
Sun-off

[Symzie]

Here's mine

Everything 5 X 5 at the moment might change to 3 X 5, still testing the water

Mon
Dips
Hang clean & press

Wed
Chins
Bent over rows

Fri
Squats
Stiff legged deadlifts

Cardio Tue & Thu sometimes Sun + 10 mins before each weight session

[monsta]

g'day beat.. again I'm gunna say you should train your legs, its the best thing to kick your whole body into shape.
my current split..
mon- legs, including calves
tues- shoulder + abs +cardio
wed- rest (smetimes cardio)
thurs-chest/tri's
fri- Back/bi's
sat- rest
sun-rest

reason... I train legs on monday because its my hardest day with the biggest muscle group and I'm as fresh as I'm gunna get. And I train back on friday because it gives maximum amount of rest from leg day because they use similar muscles as stabilizers. Back/bi and Chest/tri get trained together because the arms dont need much after training the larger muscle group.

[Thommo]

to get the best gains in your upper body you have to work your legs - its that simple.

[Beat]

Thank you guys, i will start training my legs.
Would it be ok to train the legs together with my Chest day or with my back day, instead of one whole day of just legs?
With the squats, should i use the smith machine to start of with, use the long barbell or just the dumbells? And how many reps.
Cheers

[synthetic1]

i notice a lot of people are putting in traps with back, which doesn't make much sense to me, as the traps are actually considered part of the shoulders...heres my current plan, notice i do biceps 2x a week, cuz they are lagging a little bit behind the rest of the body...as for legs, you need a leg day, and i guarantee your bench and military press, etc. will go up too.

M-back/biceps
T-chest/triceps
W-abs/cardio
T-shoulders/biceps
F-legs/abs
S-rest
S-abs/cardio

[synthetic1]

with squats, start on the barbell, go for 12 reps perfect form for your first set, with a weight that's comfortable for you, but remember to always keep perfect form, especially with squats, deadlifts, bench, and military (shoulder) press. i'd also say if anything, don't stick legs with back, you need your back at strength to stabilize the suat movement, try not to do with chest either, i'd stick legs with abs and/or shoulders if anything.

[lori501blu]

I highly suggested having a leg workout at least 1 a week. I am 28 year old petite woman and workout constantly, cardio/weights. And my problem area is legs. I noticed that if i worked out my legs more than 1 a week they majorly bulked up. I do a lot of leg workouts without weights - i use a stability ball - which is awesome you still get the burn but with the weight.

As for my workout plan -

Monday: 30min cardio
bis/tris

Aerobics at night
Abs

Tuesday: 30min cardio
leg workout (various - walking lunges, leg extensions, stability ball work)

Wed. 30-45 min cardio
Back/Shoulders

lori

Thursday: 45min cardio
Abs

Friday: 45 min Cardio
Whatever I feel I need to focus on

[Nortyneil]

Here's my workout: (3-Day Split)

For major muscles (legs, back, chest) I do 6-8 working sets
and for traps, biceps, triceps and shoulders I do 4-6 working sets

Sun - Legs/Shoulders/Traps
Mon - Rest
Tue - Back/Bi
Wed - Rest
Thurs - Rest
Fri - Chest/Tri
Sat - Rest

[BruceLee2B]

Hey there guys, I'm just a newbie here and I'm glad to be apart of all this positive encouragement. I am just starting to train again so suggestions are VERY welcome as to bulk up muscle and slim down fat. Here goes.

M: 30min Cardio/Full body workout (all are 3 sets of 12)
T: 30min Cardio
W: 30min Cardio/Full body workout
Th: 30min Cardio
F: 30min Cardio/Full body workout
Sat: Rest
Sun: Rest

Note: I only do leg extensions for my legs. I am afraid that they will bulk up to much if I work them out because I have big thighs. What are the benefits of leg work? Any one have a link or anything that describes it thoroughly? I would appreciate it. Thanks.

Originally Posted by Symzie

Everything 5 X 5 at the moment might change to 3 X 5, still testing the water

Cardio Tue & Thu sometimes Sun + 10 mins before each weight session

How are the shorter, full body workouts working for you, Symzie? Keeping them brief and to the point, I see!

[Tear]

3 day split-

day 1- Chest/Tris
day 2- Back/Bis
day 3- Legs/shoulders

Abs at the end of every workout and factor in cardio whenever possible.

[Symzie]

Originally Posted by IronMan

How are the shorter, full body workouts working for you, Symzie? Keeping them brief and to the point, I see!

So far they're going fine, I've been keeping them intense as I can but stopping before failure, I was feeling a little overtrained. When I first looked at it on paper, I thought it didn't look like enough but I feel better and am making good progress. I'm also eating more at the moment so that's helping too. I think I'll keep at 5 X 5 though, it's only 30 sets a week.

Sweet, Symzie. Glad to hear it is working for you. Not enough credit is given to overall body workouts.