Day 1-Chest-Shoulders I train them together because I think i might put to much strain on them if I do them seperately. I'm usually pretty damn sore for a few days afterward.
Flat Bench 3sets 6-8
Flat DB bench 4sets 6-8
(sometimes incline or cable crossovers)
DB Military Press 4sets 6-8
Side lateral raises 3sets 12

Day 2-off

Day 3-Back
Chins (sometimes with plates strapped on)7 sets 6-8
Heavy Rows 3 sets 8-10
Close grip pulldown 3sets 8-10

Day 4-off

Day 5-Triceps
French press 4sets 8-10
Tri. Pressdown 3sets 8-10
one arm reverse grip pressdown 3sets 10
Abs

Day 6-Biceps, forearms
BB curl 4sets 8-10
DB curl 4sets 8-10
One arm machine curls 3sets 8-10
Forerm curls 3 sets 15
reverse grip forearm curls 3 sets 15

Day 7-Off

Day 8-Legs
squats 3sets 10-12
leg ext. 3sets 8-10
leg curls 3sets 10-12
calves 3sets 15

Day 9-off

quote:

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Originally posted by peety:
The only thing I'm really not to satisfied with is my chest. I just wish it were stronger.

Day 1-Chest-Shoulders I train them together because I think i might put to much strain on them if I do them seperately. I'm usually pretty damn sore for a few days afterward.
Flat Bench 3sets 6-8
Flat DB bench 4sets 6-8
(sometimes incline or cable crossovers)
DB Military Press 4sets 6-8
Side lateral raises 3sets 12

Day 2-off

Day 3-Back
Chins (sometimes with plates strapped on)7 sets 6-8
Heavy Rows 3 sets 8-10
Close grip pulldown 3sets 8-10

Day 4-off

Day 5-Triceps
French press 4sets 8-10
Tri. Pressdown 3sets 8-10
one arm reverse grip pressdown 3sets 10
Abs

Day 6-Biceps, forearms
BB curl 4sets 8-10
DB curl 4sets 8-10
One arm machine curls 3sets 8-10
Forerm curls 3 sets 15
reverse grip forearm curls 3 sets 15

Day 7-Off

Day 8-Legs
squats 3sets 10-12
leg ext. 3sets 8-10
leg curls 3sets 10-12
calves 3sets 15

Day 9-off

Day 10-repeat
any suggestions? Do you think breaking up my chest and shoulders would help alot. The reason I put them together, is because my shoulders basically get a workout from doing chest that I figure anymore might be a little to much. any help would be great.

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no don't break up chest/shoulders. you need more rest after arms before you hit chest, that is your main problem. also your shoulder get a good workout on chest ex. start doing dumbell flyes as they will help put some mass on the chest. you only need to do 3-4 sets per exercise, that's another thing that is halting progress.

COMBINE DAY 5 AND 6 (ARMS TOGETHER ROCK) that will give you two days off for before chest.

1- chest/delts
2- back
3- off
4- legs (yep gotta do'em)
5- arms
6- off
7- off

that's my recommendation

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quote:

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Back to business... as usual, C'MON DORIAN!

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Monday
Squats 1 x 12-20 to failure
Bench Press 2 x 7-9 to failure
Dumbell Shoulder Press 2 x 7-9 to failure
AB WORK

Thursday
Stiff Legged Deadlifts 1 x 12-20 to failure
Lat Pulldowns 2 x 8-12 to failure
Barbell Shrugs 2 x 8-12 to failure
CALF WORK

Do 2-3 warm up sets on each lift. Add 2-5 pounds every week or two to each lift. Progressive poundages lead to strength, which will lead to muscle growth. On your last set, I recommend doing forced and negative reps, 2-3 of each. You can't really go to complete failure on squats or deads, be sure to go almost all out. Use the heaviest weights possible, but always use good form. Good form is # 1. If you have any questions please ask.

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Train Intensely, Infrequently and Briefly

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