New chest wkout,aswellas full body. opinions?

Based on Big Sodas (thanks).Please critique tring to change it up .I have been doing 4stets about 5 reps heavy weight.should I add,takeoff , swap order etc. Thanks in advance bros.I know it is alot of sh** sorry. Ill get ya back one day.

DAY 1
Flat bar bench- 12,10,8,6

InclineBar- 10,8,6

Incline dumbells(very heavy) 5,5,5,5

Butterfly machine/dips alternate week to week
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DAY 2
Squats-12,10,10,8

Stiff leg dead lifts- 10,10,8,8

Standing leg curl-12,10,10

leg press-10,8,6

Calve raise on leg press 4x12

Reardelt raises on incline bench 8,8,8

Military (smith press)- 10,8,8,6

side dumbell raises-8,8,8

dumbell front press slight incline-10,10,10

bar Shrugs 10,10,10,10
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Day3
Pull ups wide 10,10,10

Dumbell row-10,8,8

seated cable row-10,8,8

Lat pulldown - 8,8,8,8

closegrip pulldown- 10,8,6

Preacher curl-10,8,8

barbell curl-10,8,8

incline curl-10,8,8

reverse curl-10,8,8,

wrist curl 10,10,8,8
------------------------------------
Day4
Closegrip- 10,8,8

nosebreakers-10,8,8

kickback- 10,8,8

cable push downs- 10,8,8

Damn, good workout. Two things, 1st on chest I would try the Incline going from high to low reps, light to heavy. Also, sometimes on dumbell presses, as a finisher I go down the line. Like 5 reps of 70, then 60, 50, 40, 30. Two sets of that and you won't need to do flys.

How do you do shoulders after legs? When I'm done with legs I wanna go home and throw up! Plus the gym is usually closing they take so freakin' long to do!

Quote:

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Originally posted by saturn
Try this routine for a while and see how it works. I might put shoulders with tris on the last day and do legs by themselves other that that looks good.

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That is what I was going to do but iried it blowing one muscle groupout first killed me when I did the other that was my logic behind that.

May try it thanks .

How about this saturn.I must admit it looked better on paper than the other .More evened out.DAY 1
Flat bar bench- 12,10,8,6
InclineBar- 10,8,6
Incline dumbells(very heavy) 5,5,5,5
Butterfly machine/dips alternate week to week
--------------------------------------------------------------
DAY 2
Squats-12,10,10,8
Stiff leg dead lifts- 10,10,8,8
Standing leg curl-12,10,10
leg press-10,8,6
leg extensions-8,8,8,8
Calve raise on leg press 4x12

-----------------------------------------------
Day3
Pull ups wide 10,10,10
Dumbell row-10,8,8
seated cable row-10,8,8
Lat pulldown - 8,8,8,8
closegrip pulldown- 10,8,6
Reardelt raises on incline bench 8,8,8
Military (smith press)- 10,8,8,6
side dumbell raises-8,8,8
dumbell front press slight incline-10,10,10
bar Shrugs 10,10,10,10

------------------------------------
Day4
Closegrip- 10,8,8
nosebreakers-10,8,8
kickback- 10,8,8
Preacher curl-10,8,8
barbell curl-10,8,8
incline curl-10,8,8
reverse curl-10,8,8,
wrist curl 10,10,8,8
cble push downs- 10,8,8

Another possible variation:

1-chest-tri
2-quads-hams
3-delts-traps-calves
4-back-biceps

Or you can stick calves with quads & hams, but I have a little more energy left after delts & traps than I do after quads & hams, so I stick calves on delts day, so they can be trained with more energy & intensity.

Or:

1-chest-tri
2-quads-calves
3-delts-traps
4-back-hams-biceps

Stroyer

I would put front delts with chest day. Your day 3 seems too much to me.

I agree, I talked to a guy at the gym last night he said the same thing.I am going to knock it back some and leave it like that for about 3 months if Iam gaining good.I am probably going to cut out 2 exercises on day three.Any recommendations on which two?

Advise taken thanks bro.

I have been doing legs and back together and getting great results.

Squats 25, 20, 20, 20
Trad. Deadlift (keep it light and the form strict) 10, 10, 10, 10
One Arm D-bell Rows 12, 10, 8, 6
Calve Raises 36, 36, 36

Give it a try. The high rep squats are nothing less than a *****.

KISM

Try it out, if it works for you don't argue with the results. If it doesn't work then youve learned from it and you can try something else.