WORKOUTS
I usually train 1 body part per day during the week. This type of training has worked best for me throughout the years. I'm not saying that "SPLITS" do not work, but I personally have had the most success with this schedule. I believe I overtrained when doing "SPLIT ROUTINES" and never gave my body the proper time to rest and repair itself. I have put on more lean mass and have made better strength gains with this approach. I always try to give primary and secondary muscle groups 72 hours of rest before I hit them again. The main thing is to get into the gym. It might take you awhile to find what works for you, but you will eventually learn what works best for your body and how it adapts to certain workouts.
Here is an example of what a typical week's worth of training looks like for me:
I typically do 1 body part per day, and 4-6 exercises (depending on time, I may "Super-Set" 2 exercises together) for that particular muscle group being trained. I do a "WARM-UP" set with my first exercise, just to get the blood flowing and get the muscles warm. The last thing you would want to do is start lifting "COLD" and pull or strain a muscle, which could eventually put you out of commission, and also cause severe injury. I then proceed to perform 4 sets of each exercise, coupled with REPS ranging anywhere from 12-15, 10-12, 8-10, and 6-8 on the preceeding set. I constantly increase the weight as I move on to each next set. I rest anywhere from 45-60 seconds in-between sets just to keep my heart rate up and keep the pump flowing. So to sum it up, each body part will receive 17-25 TOTAL sets, and there will always be some form of Cardio or Abdominal work afterwards.
Monday
LEGS:
Abductor/Adductor Machine or Wall Squats (For as long as you can hold them)
Calf Raises
Leg Extensions
Lying Hamstring Curls or Lunges
Squats
Abs (Fronts Only)
Tuesday
Biceps:
Alternating Dumbbell Curls
Hammer Curls
Concentration Curls
E-Z Bar Curls
Cardio (Treadmill 20-25 minutes)
Wednesday
CHEST:
Incline Bench Press
Decline Flies
Bench Press
Flies
Abdominals (Sides only, NO weights, just Body Resistance)
Thursday
Shoulders:
Lateral Delt Dumbbell Raises
Shrugs
Rear Delt Flies
Military Press
Front Delt Raises
Cardio (Treadmill 20-25 minutes)
Friday
BACK:
Wide Grip Pull-ups (As many Reps as you can perform per set)
Seated Row
Bent Over Rows
Wide Grip Lat Pulldowns
Close Grip Pull-Ups (As many Reps as you can perform per set)
Abdominals (Fronts only)
Saturday
TRICEPS:
Dumbbell Kickbacks
"V-Bar" Pressdowns
Close Grip Bench Press
Dips
Tricep "Rope" Pressdowns
Cardio (Treadmill 20-25 minutes)
Sunday
OFF/REST