8 week training routine

hi guys, mind criting my routine??

thanks guys

Weeks 1-4 –12-15 Reps 3-4 Sets
Monday – Chest
Incline Barbell Press - 3-4 sets 12-15 reps
Flat Bench Press - 3-4 sets 12-15 reps
Dumbbell Flys - 3-4 sets 12-15 reps
Push Ups - to failure
Crunches - 3-4 sets 30 seconds
Reverse Crunches - 3-4 sets 30 seconds

Tuesday – Legs

Squat - 3-4 sets 12-15
Straight Leg Dead Lift - 3-4 sets 12-15 reps
Leg Curl - 3-4 sets 12-15 reps
Leg Press - 3-4 sets 12-15 reps each leg
Leg Extension - 3-4 sets 12-15 reps
Standing Calf Raises - 3-4 sets 12-15 reps
Seated Calf Raise - 3-4 sets 12-15 reps

Wednesday – Back
Bent Over Barbell row - 3-4 sets 12-15 reps
1 Arm Dumbbell Rows - 3-4 sets 12-15 reps
Wide Grip Pull downs - 3-4 sets 12-15 reps
Dumbbell Shrugs - 3-4 sets 12-15 reps

Friday – Arms
Standing Barbell Curls - 3-4 sets 12-15 reps
Preacher Curls - 3-4 sets 12-15 reps
Hammer Curls - 3 sets 12-15 reps
Triceps Press Down with V-Bar or Rope - 3-4 sets 12-15 reps
Over the Head Extensions using rope or Skull Crushers - 3-4 sets 12-15 reps


Saturday – Shoulders
Dumbbell Military Press - 3-4 sets 12-15 reps
Seat Front Dumbbell Raise - 3-4 sets 12-15 reps
Standing Side Lateral Raise - 3-4 sets 12-15 reps
Bent Over Rear Delt Fly - 3 sets 12-15 reps
Seated Calf Raises – 4 sets 15 reps
Seated Calf Raises – 4 sets 15 rep





Weeks 5-8 –6-10 Reps 5-6 Sets
Monday – Chest
Incline Barbell Press – 5-6 sets 6-10 reps
Flat Barbell Press - 5-6 sets 6-10 reps
Peck Deck – 3-4 sets 8-10 reps
Push Ups – to failure
Leg raises – 3-4 sets 30-45 seconds

Tuesday
Squats – 5-6 sets 6-10 reps
Straight Leg Dead Lift – 5-6 sets 6-10 reps
Leg Curl – 3-4 sets 8-10 reps
Stationary Barbell Lunges – 5-6 sets 6-10 reps
Leg Extension – 3-4 sets 8-10 reps
Standing Calf Raises – 3-4 sets 8-12 reps
Seated Calf Raises – 3-4 sets 8-12 reps

Wednesday – Back
High Row Wide Grip - 5-6 sets 6-10 reps
Close Grip Low Row - 5-6 sets 6-10 reps
Wide Grip Pull Downs – 5-6 sets 6-10 reps
Dumbbell Pull Overs – 3-4 sets 8-10 reps
Barbell Shrugs – 5-6 sets 6-10 reps
Hyperextensions – 3 sets 8-10 reps

Friday – Arms
Standing Dumbbell Curls - 5-6 sets 6-10 reps
Single arm Dumbbell Preacher Curls - 5-6 sets 6-10 reps
Concentration Curls – 3 sets 8-10 reps
Close Grip Press - 5-6 sets 6-10 reps
V Bar Press Down - 5-6 sets 6-10 reps
Single Arm Over the Head Extension – 3 sets 8-10 reps


Saturday – Shoulders

Dumbbell Military Press \- 5-6 sets 6-10 reps
Seat Front Dumbbell Raise– 5-6 sets 6-10 reps
Standing Side Lateral Raise - 5-6 sets 6-10 reps
Rear Deltoid Machine or Rear Delt Fly - 5-6 sets 6-10 reps
Standing Calf Raises – 3-4 sets 8-12 reps
Seated Calf Raises – 3-4 sets 8-12 reps

Some chest dips on Monday would be good

unfortunately i cant do dips bud, bad left shoulder that really kills when i do dips

TestFreak wrote: unfortunately i cant do dips bud, bad left shoulder that really kills when i do dips

bummer. What about standing cable fly's? I usually do 2 sets at the bottom of the machine and 2 sets above. The 2 sets below really works my lower chest.

shot bud! will try to squeeze them in next chest work out.(thumbs up)

anything else??

Deadlifts on back day?

Legpress?i like t-bar for back.
Why do you only have 2exercises for triceps?
Maybe upright rows can help.

okay guys, ill take everything u guys sed into account. im still busy drawing it up