In the last month or so I have been experimenting with new exercises trying to get a all around workout and this what I came up with. Please tell me if you see anything wrong that i might have missed?

Monday-Chest/Abs
1.Incline Bench Press (Barbell)
2.Flat Bench Press (Barbell)
3.Decline Bench Press (Barbell)
4.Dumbbell Flies (Dumbbell)
5.Pullovers (Barbell)
6.Machine Crunches
7.Leg Raises

Tuesday-Arms
1.Tricep Extension
2.Lying Tricep Extension
3.Barbell Curls
4.Dumbbell Curls
5.Wrist Curls
6.Reverse Wrist Curls

Wednesday-Back/Abs/Shoulder
1.Upright Rows
2.Dumbell Rows
3.Barbell Rows
4.Deadlifts
5.Lateral Raises
6.Machine Crunches
7.Leg Raises

Thursday-Chest
1.Incline Bench Press (Dumbbell)
2.Flat Bench Press (Dumbbell)
3.Decline Bench Press (Dumbbell)
4.Dumbbell Flies (Dumbbell)
5.Pullovers (Dumbbell)

Friday-Legs/Abs
1.Leg Extension
2.Squats
3.Leg Curls
4.Calf Raises
5.Machine Crunches
6.Leg Raises

Monday Tuesday Thursday Friday
Cardio-Brisk Uphill Walk for 1hr

I hate asking this every time, but what is your goal?

Drop the arm day, at the very least have a full arm day, biceps/triceps. If the excercises you listed are in order then move squats and deadlifts to number 1. Personally i keep excercises to 4 to 6 a session.

Few suggestions.

Sorry must not of been thinking right but im 15 just trying to build as much muscle as possible. Im new to this 5 day split routine and my old routine was very confusing to most people so im just trying to make sure that this is a good one before i really get into it.

Sorry must not of been thinking right but im 15 just trying to build as much muscle as possible. Im new to this 5 day split routine and my old routine was very confusing to most people so im just trying to make sure that this is a good one before i really get into it.

No need to be sorry dude, i don't recommend bodypart splits for any beginners actually. A upper/lower or push/pull/legs split is a decent alternative to fullbody workouts for beginners.

A whole session devoted to biceps doesn't make any sense to me for anyone. At the very least biceps/triceps.

Sorry must not of been thinking right but im 15 just trying to build as much muscle as possible. Im new to this 5 day split routine and my old routine was very confusing to most people so im just trying to make sure that this is a good one before i really get into it.

If you're a beginner I would reccomend a 3 day split instead.

Something along the lines of.

Day 1 - Back/Bi's
Day 2 - Off
Day 3 - Legs/Abs
Day 4 - Off
Day 5 - Chest/Tri's/Shoulders
Day 6 - Off
Day 7 - Off

Edit: Full-body workouts, 3 days a week are also good for beginners.

Check this program out, it's a beginner program, but trust me it's a damn good one.

http://www.t-nation.com/readTopic.do?id=459533

What would classify me as a beginner because i have been working out for about 2 years now. So what would you classify that as?

Canada how do you figure that i am devoting a session to biceps?

What would classify me as a beginner because i have been working out for about 2 years now. So what would you classify that as?

Canada how do you figure that i am devoting a session to biceps?

No offense, but judging by the way you set up your routine, you're still a bit uneducated in setting up a good program.

No offense takin. your exactly right, i am uneducated in setting up a good program thats why i wrote this thread.

What would classify me as a beginner because i have been working out for about 2 years now. So what would you classify that as?

Canada how do you figure that i am devoting a session to biceps?

Whoops don't mind me, i thought you had all biceps excercises :doh: . I'm just trying to help dude not dictate if that's the way it came off.

We can help ya just keep asking questions. :)

What Chang put up there looks very good, i never looked at it before for some reason, eventhou waterbury is one of my favorites coaches.

This is one of his most popular routines

http://www.t-nation.com/readTopic.do?id=459211

What Chang put up there looks very good, i never looked at it before for some reason, eventhou waterbury is one of my favorites coaches.

This is one of his most popular routines

http://www.t-nation.com/readTopic.do?id=459211

I love Waterbury, he's helped me put on 21lbs in the past 9 weeks, using his programs.

I love Waterbury, he's helped me put on 21lbs in the past 9 weeks, using his programs.

WOW :eek:

Good going:tu:

Me i could put 20lbs on in 6 to 8 weeks on a bulk diet, eventhou half might be fat. :lol:

Ferrigno...Geeez, I dunno man...you don't say how many sets or reps your doing but just the same it seems there's too much of everything in each workout to me.

Are you doing this HIT style? I set of X reps for each ex? Or is this high volume?

I definitely wouldn't do this program week in week out for any length of time.

It could be an O.K. change-up for a single week "blaster" routine.

There's a bit of redundancy in this routine. Some muscles are being hammered mercilessly for no good reason. (Especially if this is a volume routine).

You haven't listed any volume so the routine is essentially impossible to critique.

Monday-Chest/Abs

1.Incline Bench Press (Barbell)
2.Flat Bench Press (Barbell)
3.Decline Bench Press (Barbell) -- drop one of these three, preferably decline

4.Dumbbell Flies (Dumbbell)

5.Pullovers (Barbell) -- move to back day or eliminate

6.Machine Crunches
7.Leg Raises -- do hip-dominant crunching before shoulder-dominant, switch these two

Tuesday-Arms

1.Tricep Extension
2.Lying Tricep Extension
3.Barbell Curls
4.Dumbbell Curls
5.Wrist Curls
6.Reverse Wrist Curls

Wednesday-Back/Abs/Shoulder

1.Upright Rows -- change these to an overhead barbell press of some sort
2.Dumbell Rows
3.Barbell Rows
4.Deadlifts
5.Lateral Raises

6.Machine Crunches
7.Leg Raises -- switch these two again

Thursday-Chest

1.Incline Bench Press (Dumbbell) -- eliminate this entire day
2.Flat Bench Press (Dumbbell)
3.Decline Bench Press (Dumbbell)
4.Dumbbell Flies (Dumbbell)
5.Pullovers (Dumbbell)

Friday-Legs/Abs

1.Leg Extension -- preexhausting is fun, I approve
2.Squats
3.Leg Curls -- add a stiff-legged or Romanian deadlift after these curls
4.Calf Raises

5.Machine Crunches
6.Leg Raises -- switch these two again

Reorder your split: chest, back, legs, arms... or back, chest, legs, arms

Therefore:

Monday-Chest/Abs

1.Incline Bench Press (Barbell)
2.Flat Bench Press (Barbell)
3.Dumbbell Flies (Dumbbell)
4.Leg Raises
5.Machine Crunches

Tuesday-Back/Abs/Shoulder

1.Overhead Press (Barbell)
2.Dumbell Rows
3.Barbell Rows
4.Deadlifts
5.Lateral Raises

Wednesday

Rest / Cardio / etc.

Thursday-Legs

1.Leg Extension
2.Squats
3.Leg Curls
4.Stiff-legged or Romanian deadlift
5.Calf Raises

Friday-Arms/Abs

1.Tricep Extension
2.Lying Tricep Extension
3.Barbell Curls
4.Dumbbell Curls
5.Wrist Curls
6.Reverse Wrist Curls
7.Leg Raises
8.Machine Crunches

Supersetting or alternating 1/3, 2/4, 5/6 will make this workout go faster.

Saturday

Rest / Cardio / etc.

Sunday

Rest / Cardio / etc.

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What would classify me as a beginner because i have been working out for about 2 years now. So what would you classify that as?
Significant progress and knowledge moves one out of the beginner stage, IMO.

Significant progress and knowledge moves one out of the beginner stage, IMO.

Ah, yes, grashopper. Much study you need before name "beginner" will be shed.

:read: