N
NubianBeauty
Guest
Let's see it? 
B
bad-kitty
Guest
I just started a new routine 2 weeks ago
Day 1
Chest
Incline barbell press 3X8
Flat dumbell press 3X10
Pec Flyes 3X10
Back
Barbell rows 3X8
Front pulldowns 3X10
One arm DB row 3X10
Day 2
Legs
Leg Press or Squat (depending on my mood) 3X8
SLDL 3X10
Leg extensions 3X10
Lying leg curls 3X8
Seated calf raises 3X15
Day 3
Bis
Preacher curls 3X8
Concentration curls 3X10
Hammer curls 3X10
Tris
Dips 3X8
One arm extensions 3X10
Pushdowns 3X10
Day 4
Shoulders
Upright rows 3X8
Cable laterals 3X8
Front DB raises 3X8
Abs
Crunches 3X25
Lying leg raises 3X20
bicycle crunches 3X20
Day 1
Chest
Incline barbell press 3X8
Flat dumbell press 3X10
Pec Flyes 3X10
Back
Barbell rows 3X8
Front pulldowns 3X10
One arm DB row 3X10
Day 2
Legs
Leg Press or Squat (depending on my mood) 3X8
SLDL 3X10
Leg extensions 3X10
Lying leg curls 3X8
Seated calf raises 3X15
Day 3
Bis
Preacher curls 3X8
Concentration curls 3X10
Hammer curls 3X10
Tris
Dips 3X8
One arm extensions 3X10
Pushdowns 3X10
Day 4
Shoulders
Upright rows 3X8
Cable laterals 3X8
Front DB raises 3X8
Abs
Crunches 3X25
Lying leg raises 3X20
bicycle crunches 3X20
N
NubianBeauty
Guest
Well, I haven't done anything in 2 weeks :blink: I needed a break. But my split was:
WEEK 1
Monday ? OFF
Tuesday ? Light shoulders and triceps
Wednesday ? Light biceps and calves
Thursday ? Heavy back (upper and lower)
Friday ? Light chest, abs
Saturday ? OFF
Sunday ? Light legs
WEEK 2
Monday ? OFF
Tuesday ? Heavy shoulders and triceps
Wednesday ? Heavy biceps and calves
Thursday ? Light back (upper and lower)
Friday ? Heavy chest, abs
Saturday ? OFF
Sunday ? Heavy legs
I alternated between heavy/light. I am thinking of starting a sort of Circuit workout next week... doing upper body 1 day then lower body the next for 4 consecutive days then take a day off then start over again.
WEEK 1
Monday ? OFF
Tuesday ? Light shoulders and triceps
Wednesday ? Light biceps and calves
Thursday ? Heavy back (upper and lower)
Friday ? Light chest, abs
Saturday ? OFF
Sunday ? Light legs
WEEK 2
Monday ? OFF
Tuesday ? Heavy shoulders and triceps
Wednesday ? Heavy biceps and calves
Thursday ? Light back (upper and lower)
Friday ? Heavy chest, abs
Saturday ? OFF
Sunday ? Heavy legs
I alternated between heavy/light. I am thinking of starting a sort of Circuit workout next week... doing upper body 1 day then lower body the next for 4 consecutive days then take a day off then start over again.
B
bad-kitty
Guest
Are you doing any cardio........you know I hate it with a passion. I was thinking of adding the bike back in it has a program on it where it switches between high intensity and medium intensity.
N
NubianBeauty
Guest
Nope... no cardio 
I will be starting Sprint Intervals though
I will be starting Sprint Intervals though
E
EuroChick
Guest
I train about 6 days a week
day 1
chest - incline dumbells
dips
flyes
day 2
back - lat pull downs
some sort of row
lower back
day 3
shoulders - dumbell presses
lateral raises
rear delts
day 4
bis/tris - super set bar curls w/ close grip bench
preacher curl
rope tris
day 5
legs - squats
seated ham curls drop sets
leg extensions drop sets
day 6
abs/calves
these vary sepending on what i feel like doing
as for cardio I do it when i feel like it (which isn't often
) ooops i think every one can agree with the fact that cardio is soo boring but u gotta do it!
I do vary my routine bit and sqeeze in the day off when it's convenient
day 1
chest - incline dumbells
dips
flyes
day 2
back - lat pull downs
some sort of row
lower back
day 3
shoulders - dumbell presses
lateral raises
rear delts
day 4
bis/tris - super set bar curls w/ close grip bench
preacher curl
rope tris
day 5
legs - squats
seated ham curls drop sets
leg extensions drop sets
day 6
abs/calves
these vary sepending on what i feel like doing
as for cardio I do it when i feel like it (which isn't often
) ooops i think every one can agree with the fact that cardio is soo boring but u gotta do it!I do vary my routine bit and sqeeze in the day off when it's convenient
R
rubberduckyo
Guest
Current split:
Monday :chest / cardio
Tuesday: back
Wednesday : off
Thursday: arms /abs / cardio
Friday: shoulders / cardio
Saturday: legs
Monday :chest / cardio
Tuesday: back
Wednesday : off
Thursday: arms /abs / cardio
Friday: shoulders / cardio
Saturday: legs
