Need a new workout routine

[bman]

i need a new workout routine to switch things up a little bit, does anyone have any idea? heres my current routine:

Day 1: Chest and Tris
Day 2: Biceps, forearms, and back
Day 3: Shoulders and legs

i also do abs every day and some days if im tired ill skip abs. i dont really do cardio beacuse im trying to gain weight but ill do about 10-15 min warm up and cool down.

 

[unDutchaBle]

That's a pretty good workout schedule actually. What you could try is doing shoulders and chest on the same day, that usually works good for me.

Also, a GREAT variation is doing shock training. Start out your exercise with 1 set of real light weights. Then go right to your limit and break it down by 5 or 10 kilo's with each set. Don't rest in between of sets. This should give your muscles a real change and it helps great in not letting your muscles get used to the same routines.

Mix it up a bit and use shock training - I think that's all you need for now

 

[bman]

i cant do that becuase i need to rest between sets. i have a lung spasm. you're probably asking what that is, its like asphma and i need inhalers for it. i still work out but i have to rest longer between sets to catch my breath. anyone else have any ideas? thanks for the help unDutch

 

[Lost]

i wouldnt mind haviang a new workout routine as well.. ive had this same one since i started(i think in august)..but ive changed what goes with what.. like shoulder and back on same day or whatever. i only go 2 days a week so i split em up between those 2 days.
About shoulders and chest on the same day.. i dunno about you but thats horrible for me, after i do chest i cant do shoulders.

 

[WrEcKLeSS2000]

seems alright

 

[Ricky]

I just switched to a new one.

I wanted to focus on my arms again. I have gotten stronger but haven't noticed a great deal of change in my tape measurements.

I'm doing something similar to Diesels arm workout. I work my arms out one day.

Heres a sample schedule

Day 1: Arms (and some cardio)
Day 2: Cardio (i'm trying to drop some fat)
Day 3: Rest
Day 4: Back, Chest, Shoulders
Day 5: Rest
Day6 : Leg
Day 7: cardio

I think whatever you want to focus on should have a day of it's own from time to time. I need Day 2 and Day 3 free of lifting so I'll be able to rest my triceps and biceps for the back, chest and shoulder work on Day 4.

I'm being really careful with my leg workout since I hurt my back doing heavy squats a few weeks back.

 

[zen511]

Monday:

Chest –
10-8-6-4-12 Flat Bench Press
10-8-6-4-12 Incline Bench Press
10-8-6-4-12 Decline Bench Press
2 x 12 Flat Flies
2 x 12 Incline Flies
2 x 12 Decline Flies
1 x 25 Plate Burnout at 3 levels

Triceps –
2 x 10-12 Skull Crushers
2 x 12 One arm inner grip pull down
2 x 12 one arm out grip pull down
2 x 12 V tricep ext
2 x 12 Flat bar tricep ext
2 x 12 rope tricep ext
supplemental: 2 x 12 tricep kickbacks

Tuesday:

Legs-
10-8-6-4-12 Squat
10-8-6-4-12 Leg Press
10-10-10-8 hamstring curls
10-10-10-8 leg extensions
calve raises are to be worked in between sets..5 x 12

Abs-
100 abs your way
ideas? Leg raises, v crunches, oblique crunches, regular crunches, leg throw downs

Wednesday:

Back-
10-8-6-6-12 Lat pull down straight back
12-12-12-12 one arm rows
10-8-8-6-12 inner lat pull downs
10-8-8-6-12 reverse grip lat pull downs straight back






Biceps-
2 x 12 each arm, straight arm bicep curls
2.x.12 each arm straight arm hammer curls
2 x 15 rope curls lower to upper
2 x 15 one arm cable curls
2 x failure preacher curls
2 x 10 standing inverse curls
1 x failure burn out barbell curls (at least 10)

Thursday:

Shoulders-
10-8-6 shoulder press
2 x 12 behind back shoulder press
2 x failure Arnolds
2 x 12 front lat raises
2 x 12 side lat raises
2 x 12 upright flies
3 x 12 upright rows
3 x 12 shrugs

Abs

Cardiovascular exercises should be implemented every other day, usually on off days of abs. (Running, Biking, Cross Trainer)