How's this routine?

[Zade]

Ok, here is my edited routine also with my sets & reps.
The reason why i have rowing machine in at the beggining of every workout is becoz i use it for a warm-up.

MONDAY:
""""""""""
ROWING MACHINE - 50CALS
HYPEREXTENSIONS - 2x25
CHIN-UPS - 3x5
UP-RIGHT ROWS - 3x10
T-BAR ROWS - 3x10
PREACHER CURLS - 3x10
HAMMER CURLS - 3x15
CONCENTRATION CURLS - 3x10
DECLINE SIT-UPS - 4x25
AB MACHINE - 3x15
AB ROLLER CRUNCHES - 4x25

WEDNESDAY:
""""""""""""""
ROWING MACHINE - 50CALS
SQUATS - 3x15
LEG EXTENSIONS - 3x10
LEG CURLS - 3x10
CALF RAISES - 4x15

THURSDAY:
""""""""""""
ROWING MACHINE - 50CALS
BENCH PRESS - 3x10
INCLINE BENCH - 3x10
BUTTERFLYS - 3x10
CLOSE GRIP BENCH - 3x10
FRENCH PRESS - 3x10
PULLDOWNS - 3x10

SATURDAY:
""""""""""""
ROWING MACHINE - 50CALS
UP-RIGHT ROWS - 3x10
MILITARY PRESS - 3x10
SHOULDER RAISES - 3x10
SHRUGS - 3x10
WRIST CURLS - 3x20
DECLINE SIT-UPS - 4x25
AB MACHINE - 3x15
AB ROLLER CRUNCHES - 4x25

 

[strong island]

Ok, here is my edited routine also with my sets & reps.
The reason why i have rowing machine in at the beggining of every workout is becoz i use it for a warm-up.

MONDAY:
""""""""""
ROWING MACHINE - 50CALS
HYPEREXTENSIONS - 2x25
CHIN-UPS - 3x5
UP-RIGHT ROWS - 3x10
T-BAR ROWS - 3x10
PREACHER CURLS - 3x10
HAMMER CURLS - 3x15
CONCENTRATION CURLS - 3x10
DECLINE SIT-UPS - 4x25
AB MACHINE - 3x15
AB ROLLER CRUNCHES - 4x25

WEDNESDAY:
""""""""""""""
ROWING MACHINE - 50CALS
SQUATS - 3x15
LEG EXTENSIONS - 3x10
LEG CURLS - 3x10
CALF RAISES - 4x15

THURSDAY:
""""""""""""
ROWING MACHINE - 50CALS
BENCH PRESS - 3x10
INCLINE BENCH - 3x10
BUTTERFLYS - 3x10
CLOSE GRIP BENCH - 3x10
FRENCH PRESS - 3x10
PULLDOWNS - 3x10

SATURDAY:
""""""""""""
ROWING MACHINE - 50CALS
UP-RIGHT ROWS - 3x10
MILITARY PRESS - 3x10
SHOULDER RAISES - 3x10
SHRUGS - 3x10
WRIST CURLS - 3x20
DECLINE SIT-UPS - 4x25
AB MACHINE - 3x15
AB ROLLER CRUNCHES - 4x25

my workout split the past few weeks;

1. Chest Calves
2. Thighs
3. Forearms Bis Tris
4. OFF
5. Delts Traps Calves
6. Back Deadlifts

Was using a four day split for a long time. The five day allows me to give my calves plenty of attention without spending an hour and a half in the gym. Last few weeks I have been pounding my calves with a lot of volume and it is paying off

If you are only going to do 4 sets for calves ..dont bother. They will laugh at you.

Don't do upright rows on back day.

You are doing nine sets for back(really six) and nine sets for bis. This does not make sense. If you are just starting keep bis to six intense sets. Over the next few months bump up the sets little by little.

That leg routine will do for a few weeks ,,, but you will eventually need more sets. You can add more squats or some leg presses eventually. Remember to do at least 3 sets of warm up before doing squats. And the best advice I can give you is...don't sacrifice form for more weight. Learn to do squats perfectly.

Again you are doing the same sets for chest and tris. Do six for tris but eventually you will add more for both.

And do presses first on shoulder day.

Again ..if your calves are weak. Do them twice a week and hit them with a lot of sets. Start off with nine sets twice a week.

 

[Zade]

Thanx man, that cleared a lot of things up for me

 

[moosecles]

what do you guys think of this split

mon- chest/bis
tue - legs
wed - off
thurs - back/traps
fri - delts/tris