Look this routine

[Edu]

Chest

barbell bench press 1x 12 / 1x 10 / 1x 6-8
incline dumbbel press 1x 6-8
incline fly (30º) 1x8-10

Triceps

pushdown 1 x 15 / 1x 12 / 1 x8-10
close grip bench press 1 x 8-10

biceps

barbell curl 1x12 / 1x10 / 1 x 6-8
one arm curl (cable) 1 x 6-8

shoulders

behind neck press 1x12 / 1x10 / 1x6-8
lateral raise 1x12 / 1x8-10


Each muscle one time per week.
It's look good?

 

[supersizeme]

It looks fantastic if you don't want to grow and waste your time in the gym. That's basically the same workout that every chest and arms dude in my gym does. You're neglecting half your muscle groups.


You have no leg routine, no back routine, and nothing for your traps. Also you're training your triceps the day after your chest day which involved a good amount of tricep work. You should space those two out.

Center your workouts around squats, deadlifts, pullups, and bench. do each of those compound exercises on a different day and supplement them with some isolation work. then you'll grow and you won't be that guy in the gym that i snicker at when all i see him work is chest and arms.

good luck.

 

[curling]

Heck Supersize I don't know if he would grow his arms and chest that much even. Doesn't look like enough volume for chest and arms either inotherwords.

 

[supersizeme]

true that, but he'd probably still grow a bit if he hasn't worked out before. edu, do some more research on different splits and get a more complete training split set up for yourself.

 

[gymtime]

You can get some good ideas from the My Online Journal board.

 

[Edu]

oh gus, my doubt is only in this mucles, its sure that I train legs and back.
It's look to me a good low volume routine, high intensity.

It's my new routine,
i have 1,70m and 83kg 10% of fat
i don't think that I am a begginer.

 

[Edu]

I put the exercises not the order
my chest is in the monday, my triceps in the friday.

 

[captaintude]

I did a similiar workout for 6 weeks when I just wanted a change.

I did a seven day 2 off workout

back day one...dumbell rows, barbell rows, pullups, some cable

chest day two...flat bench...hammer wide chest...dumbell flies, dips

quads day three...squats...squats...leg presses....leg extensions

shoulders day four...one armed shoulder press.....behind the head military...side raises...and reverse pec deck...dumbell shrugs

biceps day five....preacher barbell....standing alternate dumbells...and drop sets until til I couldn't even lift 20lbs on the machine(after I did a set, a would do 3 reps where I would curl the machine to flex position, then have someone pull it down while I fought them pulling it down.)

hams day six...stiff leg deadlifts...leg curls....lunges(walking with very long strides.

triceps day seven....close grip bench....strict form dips....tricep extensions at a decline...some cables...

two days off

I just did it for a change and only for 6 weeks(actually six workouts per bodypart), but it was nice because I just went as heavy as possible for minimum 3 sets of 4-8 reps per exercise(except shoulder, went lighter with higher reps),and made some decent gains since it was something my body wasn't used to, but I wouldn't do it much longer, the seven days on starts to turn into overkill after much more than a few weeks.

It was kind of weird seeing as how the next time I worked a body part would be 9 days later, but I was wanting to truly do something new for my body, so I tried it, and really liked it.

Only thing I didn't I didn't do in this 6 weeks was deads, not sure why I didn't, wasn't really a concious decision, I just skipped em for that time period.