Starting a new routine

[musc]

How about this routine...

mon:Chest/Biceps
tue: Legs/Abs
wed:Shoulder/Triceps
thu: Legs/Back/Abs
fri: Chest/Biceps/Abs
sat: Off
sun: Off

My Exersices..

Chest:Bench Press Biceps:BB Curls
Incline Bench press DB Curls
DB Flys Upright Rows
DB Press

Shoulder:Clean&Press Triceps:Lying Tricep Press
DB Laterals Above Head Tricep Press
Upright Rows Triceps Press


Back:Bent Over Rows Legs:Leg Curls
One Arm Rows Leg Extensions
Upright Rows Calfe Raises

I will be doing 3 sets of 8-10 each.

How is that? I got a question too. I broke my hand and I have a cast on. When I take it off,should I use little weight with high reps or should i go full swing and use heavy weight with lower reps?My old routine was doing my entire upperbody one day and legs next. I seen alright results from that but i think this will be more effective because i will be doing more workouts for each specific muscle.

[Hulkeye]

The routine looks good so far...I would adjust your off days to make Friday off and Saturday Chest and Bicep just to give your body that extra time it needs to heal and grow...Remember, you only grow when your not working out. Make sure not to overtrain and listen carefully to your body!

[musc]

Well you see, I like to party on the weekends and i dont have enough time on the weekends to workout or atleast i dont feel like it.

[Firehawk]

WHere's deadlifts and squats? What's your goal? If you want to put size on, you can't neglect these. You can't substitute a squat for leg extensions.

Trust me.

[musc]

**** Squats!! They are anoying as **** and they make my knees and back hurt like crazy. My goal is to gain size and strength.

[musc]

Just to let you know I dont go to any gym. I only have a BenchPress Bech with the leg ****, Dumbells, and a punching bag so thats what i have to work with.

[musc]

Ok, i read some articles and came up with a routine...

mon: Chest/Shoulder
tue: Off
wed: Biceps/Triceps
thu: Off
fri: Legs//Back

[Cort]

Originally Posted by musc

**** Squats!! They are anoying as **** and they make my knees and back hurt like crazy. My goal is to gain size and strength.

What kind of barbell do you have on your bench press? If you only have dumbbells you can still do front squats. If gripping the weight for a full set is a problem you can look into some hooks (straps generally suck IMO for DBs.) The first thing you want to do with squats is learn to do them right, and gain some basic core strength (should fix your back and knee problems.) This means lifting with relatively light weight with strict form, and probably a lot of box squatting.

You really don't want to leave them out of a leg routine, it just wont be the same.

[musc]

mon: Chest/Shoulder
tue: Off
wed: Biceps/Triceps
thu: Off
fri: Legs//Back
sat: Off
sun: Off

So something like this will give me a proper workout and time for my muscles to rest and grow? I will use this routine when I get my cast off but I will use light weight with low reps.Then i will gradually add weight until I am doing like 3 sets of 8-10. Does that sound good? I was thinking..would it be better to do my abs on my off days or on the days I workout?

[musc]

I want to do atleast 4 exercises for each muscle. Does anyone have any for biceps (I have BB & DB curls), Back,or the shoulder?

[threenorns]

try this one: set the bench at a low incline (about half as high as a standard fixed incline bench). grab light dumbbells - 15s or 20s, say -- and do presses, but do them reeeeeeeeeeeeeeeeally slowly. i mean take a full count of ten on the way down and again on the way up, squeeze for a full count of three at the top of the contraction. do ten or twelve like this, then pump out five or six very hard with full power. rest a minute or two, put the weight up minimally if you need to, then do it again - three or four sets in all.

when i did this, my pecs started jerking like they were plugged into a live wire within a few reps and by the time i was done, i was *done*. i could feel it right around the entire shoulder girdle, pecs (full length), lats, and even my serratii and the very top of my upper abs. i suspect, because of the very slow movement and the inside rotation at the top, that even the rotator cuffs get worked on this one.

[musc]

Here's what i got so far..

Chest: BenchPress
Incline BenchPress
DB Flys
DB Press

Bicep:BB Curls
DB Curls

Tricep:Lying Tricep Press
Tricep Press
Above Head Tricep

Back:Bent-Over Rows
One Arm Rows
Upright Rows

Shoulder:Clean&Press
DB Lateral
Upright Rows

Legs:Leg Curls
Leg Extension
Dead Lift
Calfe Raises

I want to have 4 exercises per muscle so can you guys help fill it in? By the way, What is a tricep curl?

[musc]

Just to let you know for my routine I will be doing 3 sets of 8-10 reps for each exercise.

[musc]

Does'nt squats and deadlifts workout the same muscles in the leg?

[musc]

I found all the right exercises to complete my routine, tell me if it's ok.

Chest: BenchPress -3 sets of 8 reps
Incline BenchPress -3 sets of 8 reps
DB Flys -3 sets of 8 reps
DB Press -3 sets of 8 reps

Bicep:BB Curls -3 sets of 8 reps
DB Curls -3 sets of 8 reps
Incline DB Curls -3 sets of 8 reps
Hammer Curls -3 sets of 8 reps

Tricep:Overhead Extension -3 sets of 8 reps
Tricep Press -3 sets of 8 reps
Skull Crushers -3 sets of 8 reps
Lying overhead tricep press -3 sets of 8 reps

Back:Bent-Over Rows -3 sets of 8 reps
One Arm Rows -3 sets of 8 reps
DeadLift -3 sets of 8 reps
DeadLift-Stiff Leg -3 sets of 8 reps

Shoulder:Clean&Press Front -3 sets of 8 reps
Clean&Press Back -3 sets of 8 reps
DB Lateral -3 sets of 8 reps
Upright Rows -3 sets of 8 reps

Legs:Leg Curls -3 sets of 8 reps
Leg Extension -3 sets of 8 reps
Dead Lift -3 sets of 8 reps
Calfe Raises - Max