[Effie_drine]

This is my current workout routine

Workout #1
Day 1.- Chest, Triceps

Day 2-Cardio

Day 3.- Back, Biceps, Shoulders

Day 4- Cardio

Day 5.- Legs, Calves, Abs

Workout #2
Day 1.- Chest, Back, Shoulders

Day 2.-Cardio

Day 3.- Biceps, Triceps, Abs

Day 4.- Cardio

Day 5.- Legs, Calves, Abs

CHEST: 3 sets 12-15 reps
Flat bench
Incline bench
Decline bench
Peck Deck (or Dumbbell Flies) Rotate with Fly's
Flat bench Fly's
Push-ups (Don't let your hands be spread to wide)

BICEPS: 3 sets 12-15 reps

Preacher Dumbbell, and Bar Curls
Standing Arm Blaster Curls
Seated Dumbbell Curls (Supination, Pronation)
Preacher Cable Curls
Standing Cable Curls

TRICEPS: 3 sets 12-15 reps

Lying down Bent over One-Dumbbell Extensions
French Press-Nose Busters (with curl bar, or straight bar)
Push Downs (with V-bar)
Seated Dips
One Arm Dumbbell Kickbacks

BACK: 3 sets 12-15 reps

Lower Back Extension Machine
Seated Rows
Lat. Pull Down (wide grip and narrow grip )(Front of neck)
Chin Ups
One arm cable rows

LEGS: 3 sets 12-15 reps

Lunges (with dumbbells or bar)
Leg Press
Squats (Smith Machine)
Abduction Machines
Adduction Machines
Leg Extension
Leg Curl
Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.

ABS: Done to failure
Cable pull downs with weight
Abdominal Machine
Leg lift-sit ups with lower back supported
Half sit ups on floor (front and sides)
Hanging leg lifts
Rotary Torso Machine

SHOULDERS: 3 sets 12-15 reps

Lateral Raises
Front Raises
Dumbbell Shrugs
Rear Lateral Raises

[FrenchBread]

Monday- Shoulders and calves

Tuesday- Bi's and Tri's

Wednesday- Chest and Back

Thursday- Legs

Friday- Shoulders and calves (more for concentration, not heavy weight)

Shoulders: For first day:
Shoulder Raises/4 sets, 6-8 reps/15 lbs each arm
Lateral Raises (laying on my side) 4/6-8/10 lbs.
Shoulder Presses first set with 20 lbs each hand then switch to 25 lbs on second set, 4/6-8. On second day I do 4 sets and lower the weight to 15 and 20 for 10 to 12 reps.

Biceps
Dumbbell curls/3 sets, 6-8 reps/20 lbs each arm
Preacher curls/3 sets, 10-12 reps/15 lbs each arm
Bar Curls/3 sets, 6-8 reps/50 lbs total

Triceps
Kickbacks/4 sets, 8 reps/15 lbs each arm
Rope Pulldowns/4 sets, 8 reps/55 lbs.
Scull Crushers/4 sets, 8 reps/45 lbs.

Leg Day Not in Order
One-Leg Leg Extensions/4 sets, 8 reps/50 lbs each leg, then on 4th set, do them together at 100 lbs.
Leg Press/4 sets, 8 reps/first set with 185. 2nd set at 205. 3rd set at 215 and then 4th set I drop back down to 205.
Smith Machine/3 sets, 10 to 12 reps/115 lbs.
Lunges/2 sets which consist of 48 total strides. 1 set being 12 strides there and back. With 15 lb dumbells.
Seated Calve Raises/3 sets, 8 reps/110 lbs.
Standing Calve Raises/3 sets, 12 reps/80 lbs first set, then 100 lbs for the last two. At the end of each set, when I reach 10 reps, I then hold extended for 10 counts, stretch for 10 counts, extend for 10 couts, then stretch for 10. This really burns. My calves have grown almost 1/2 an inch since I started that routine.

Abs
Hanging Knee Raises/3 sets of 15 making sure not to let legs hang all the way down straight when releasing, keeping them at a slight angle to the floor. That way abs stay flexed.
Decline Crunches/3 sets of 15, holding 4 seconds at the top of each rep.
Side Bends/3 sets of 12
Laying leg raises/3 sets of 15
Using the Rope Pulldowns, I do the ab workout where you're on your knees and you place each rope beside head and curl towards floor. I do 3 sets of 12 with 100 lbs

[Liftingchic]

(mon)Day 1~ back/calves/abs
(tues)~Chest/bi's
(Thur)3~Shoulders/tri
(Fri)4~ light back/hammys
(Sat)5~Quads/calves

Cardio(M-F)~ AM~ hour
PM~hour
(Sat) hour

[James Harris]

Cool. Thats really a great workout routine. Im doing workouts for my cardio. But I want to do something for my abs.