Posted: 2/3/2005 3:51:47 PM EDT
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Monday-Legs/Chest/Triceps Smith squat 8____ 8____ 8____ 8____ Leg Press 8____ 8____ 6____ 6____ Power lunges 3 x 10 Seated calf raise – 3 x 20____ Bench Press – 8____ 8____ 6 ____ 6____ DB Incline – 8____ 8____ 8____ Flys – 8____ 8____ 8____ Bench Dips – 3 x 8____ Overhead Tri ext – 3 x 8____ Tuesday-Lats/Shoulders/Biceps Lat pulldowns wide – 8____ 8____ 8____ 8___ Lat pulldowns parallel – 8____ 8____ 8____ Low Row – 8____ 8____ 8____ Back flys – 3 x 8____ Smith Shrugs – 3 x 8____ Arnold’s shoulder press – 3 x 8____ Plate raises – 3 x 8____ DB bent raises – 3x 8____ DB 24’s – 3 x 8____ EZ bar curls – 3 x 8____ Negatives – 3 x 8____ Thursday-Legs/Chest/Triceps Hack squat – 8____ 8____ 8____ 8____ Step ups – 5____ 5____ 5____ Glut-hams – 3 x 3 Leg extension – 8____ 8____ 8____ Standing calf raise – 3 x 20____ DB bench – 8____ 8____ 8____ 6____ Incline – 8____ 8____ 8____ Flys – 8____ 8____ 8____ - SS pushups Skull crushers – 8____ 8____ 8____ Triangle push down – 8____ 8____ 8____ Friday-Lats/Shoulders/Biceps Lat pulldowns – 8____ 8____ 8____ 8____ Wide parrallel grip pull – 8____ 8____ 8____ Hammer lat pull – 8____ 8____ 8____ Low row – 8____ 8____ 8____ 8____ Close grip high pull – 8____ 8____ 8____ DB shrugs – 8____ 8____ 8____ Smith shoulder press – 8____ 8____ 8____ Cable Side raises – 3 x 8____ Cable skull curls – 8____ 8____ 8____ 21’s – 3 sets____ Reverse curls 8____ 8____ 8____ |
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I'd guess that your average time for each routine would somewhere in the neighborhood of 2-3 hours. Way too long. I read that its not the amount of exercises but the amount of sets you do. That workout would be too much for most and too time consuming unless you're a professional body builder and even then they tend to keep the reps and sets down. Where did you find that or did you make it up? |
Naw, that's probably a gross exaggeration of the time it would take. I do 8-12 routines on each of my 4 lifting days a week (Chest/biceps, Legs, Shoulder/triceps, and Back) with at least 3 sets each and at least 8 reps for 3 of the sets and none of the workouts goes longer than an hour and a half. |