Weightlifting routine.

[The Defiant One]

Monday: Legs
superset Thigh Extensions w/ Leg Curls : 4 sets - 12-20 reps.
Box Squats : 5 sets - 12 reps.
Straight Leg DLs : 4 sets-10 reps.
Calve Raises : 10 sets - 8 - 15 reps

Tuesday: Chest
Incline BB Bench : 3 sets - 20 reps.
Incline DB Bench : 5 sets - 6 reps.
Flat Bench : 4 sets 8 - 12 reps
Cable Crossovers : 3 sets - 15 reps
*every other week I do 10 sets of 10 pushups, with hands on a bench

Wednesday: Back
Pull downs : 3 sets - 20 reps
Seated Cable Rows : 3 sets - 12 reps.
T-Bar Rows : 3 sets - 10 reps
Bent Over Rows : 3 sets - 20 reps
Lower Back Ext. : 3 sets - 15 reps.
*one set of pull-ups to failure*

Thursday: Shoulders
Side Laterals : 3 sets - 15 reps
Front Laterals : 3 sets - 15 reps
Rear Laterals : 3 sets - 15 reps
Arnold Presses : 4 sets - 8 - 12 reps
Upright Rows : 3 sets - 8 - 12 reps

Friday: Triceps + Biceps
Pushdowns : 3 sets - 20 reps
French Curls : 3 sets - 8-12 reps
Overhead Tri Ext : 3 sets - 8-12 reps
Close grip Pushdowns : 3 sets - 15 reps
Alt. DB Curls : 3sets - 10reps
Alt. DB Hammer Curls : 3 sets - 8 reps
BB Curls : 3 sets - 8 reps
Cable Curls : 3 sets - 8 reps


Is this a good workout routine for building muscle?

[Yu Law]

no, too many reps and not enuff rest

[The Defiant One]

Originally Posted by Yu Law

no, too many reps and not enuff rest

I know this is quiet late but I modified the reps, and took it down to 10-12.

Heavy weighsets, 7 second of rest between each set.

[darkrelevance]

even less reps and heavier weight is probably better. for building muscle i would suggest something in the realm of 5-8 reps for 4-6 sets with steadily increasing weight per set, as well as increasing weight per week or time you lift, ie monday lift 100 for last set, friday lift 110 for last set. i dont know, do what works for you, but in my general experience high reps dont amount to very much muscle growth in terms of bulk.

[3mptin3ss]

im a hardgainer, 100% ectomorph body type with naturally high metabolism. i gained over 20 lbs of muscle in less than a year by keeping my reps in the 8-10 and i only lifted like 3 times a week for 1 hour.

4-6 range is more for strength.

[The Defiant One]

Originally Posted by 3mptin3ss

im a hardgainer, 100% ectomorph body type with naturally high metabolism. i gained over 20 lbs of muscle in less than a year by keeping my reps in the 8-10 and i only lifted like 3 times a week for 1 hour.

4-6 range is more for strength.

Man...the only bad part about lifting...is the wait.

~_~ I know it doesn't happen over night but damn.

[BiGGinZ]

You really need to not spread your workout so much. Put chest, shoulders and tri's on one day. Put Back, bi's, and traps on one day. And then legs on another. You're also doing too many of the same workouts persay. I would take out incline db bench or incline bb bench. Take out T-Bar rows or bent over rows. Also take out one of your bi workouts and one of your tri workouts. You dont have to over workout to get big. That is a point most people dont get. So make it a 3 day rotation. Try and get them in twice a week. If you have anymore questions hit me up. Oh yea and put the reps into the 6-8 range. And the sets to 3, no more then 4.

Blake

[deathstrike]

I post this all the time. A 5x5 routine of compound exercises 3 to 4 days a week. Don't waste your time doing isolation exercises. You only need to do 4-5 exercises a session to hit your entire body.
Bench
Squat
Overhead Press
DL
Abs
http://www.geocities.com/elitemadcow...Linear_5x5.htm
Buy a copy of Dinosaur Training by Brooks D. Kubik.
Exercises
Chest/Triceps
Bench (Flat, Close Grip, Incline)
Dips
Upperback
DL
BB Row
Power Clean
Power Snatch
Lowerback
SLDL
Legs
Squat
Shoulders
Overhead Presses
Biceps
BB Curls
Hammer Curls