Im going to give this a blast

[JUST A PIG]

Monday sets/reps

Barbell curls 3- 6/8
Seated behind neck press 3- 6/8
Bench press 3- 5
Barbell rows 3- 6/8
Barbell squats 3- 5
Seated Triceps extensions 3- 6/8
Dead lifts 3- 5

Tuesday

Running - 30 minutes
Seated calf raises 3- 6/8
Standing calf raises 3- 6/8
Forearm curls 3- 6/8
Forearm reverse curls 3 6/8
Sauna

Wednesday

Barbell curls 3- 6/8
Seated behind neck press 3- 6/8
Bench press 3- 5
Barbell rows 3- 6/8
Barbell squats 3- 5
Seated Triceps extensions 3- 6/8
Dead lifts 3- 5

Thursday

Running - 30 minutes
Seated calf raises 3- 6/8
Standing calf raises 3- 6/8
Forearm curls 3- 6/8
Forearm reverse curls 3 6/8
Sauna

Friday

Barbell curls 3- 6/8
Seated behind neck press 3- 6/8
Bench press 3- 5
Barbell rows 3- 6/8
Barbell squats 3- 5
Seated Triceps extensions 3- 6/8
Dead lifts 3- 5

sat-sun rest

[PumpedUp]

that looks like a good plan. how much time are you in the gym?

[JUST A PIG]

I’m not sure, I haven’t been training at a commercial gym for about 6 months but im going to sign up again soon. I will use this program for about a month, and than go back to working each body part once a week.

[Daveb19]

ehhhhhh, I would change the plan up, I think you need to break up your muscle groups a little better, also i know how you prioritize your muscles, but I see you only have squats for upperslegs, besides dl's... your in their m-f 5 days a week, its not neccesary to do calfs then 2 days later, also barbell curls 3 times in a peroid of 5 days... not to mention thats your only bicept only exersize, 72 hours is about perfect amount of rest to work same muscles. Another thing I see you keep doin the same exerisizes over and over.. one thing I beleive in even the best workout routine is only until you adapt to it, if you dont change it up constantly you will just adapt to the certain exersizes your doing and hit a plateua, for this reason I dont have a written routine since I try to never do the same routine, it keeps you from bordem and it always confuses the body keeping gains comming.. Im sure you have all seen those gym rats who come in do the same thing all the time but never seem to look any different or use any heavier weight, the above theory i think covers why that is...i know some of you may disagree with the way I work out, but I have been doing it the past 5 months since the new year, and have got incredible gains, i have lost 30lbs of fat went from 205-175lbs, and now i have regained 25lbs of muscle and am back at 200lbs, Also 5 months ago on flat bench 185x4reps and now can do 315x4reps...... also this is was w/o the help of juice, im still curently drug free so these are realistic gains for anyone

[JUST A PIG]

lol man your right, I dont have a set program i just go into the gym like u and mix it up....Thats why i thought it was time to have a program seeing how most of the pro's have them. But this particular one didnt even make it to the gym im afraid to say. At the moment im hitting every muscle once a week and thats as far as i have it planned out. Take it easy.

[Daveb19]

the reason u shouldnt work every single muscle each work out, is because for one u cannot concentrate enough on that muscle group to work it to its full potential, and two, your not giving it enough rest to recouperate from the previous work out, which is what where u grow, you dont grow in the gym, you do when u rest. Cut it up 2, 3 at the most muscle groups per day if your lifting 5 days a week, same time consumption, better gains.