| Chest: bench press, incline bench press
Legs: Squats, goodmornings
Back:chinups
shoulders: (bench press, incline press) military press added to the exersizes in parentheses
Biceps/forearms: (bench press, incline press, military press, chinups) barbell curls, dumbell curls
Triceps: (bench press, incline press, military press) skull crushers
Abs: (bench press, incline bench press, pretty much all the exersizes listed above!!) Bicycle crunches, regular crunch or suitcase
The point I was attempting to put across was there are really only a few exersizes you need to hit every body part. For example, bench press uses your abs, triceps, pectoralis major/minor, biceps and shoulders/delts. So, if you did an upper body split one day as follows...
Upper body:
Bench pressx3
incline bench pressx3
barbell curlsx2
military pressx2
chinupsx2
...you would be doing 8 sets on your triceps already! Although they would not be worked directly with every exersize, they would still be worked. Too much more work on them could lead to overtraining. That's why there really is not much need for 3-4 exersizes to target a specific muscle, unless maybe you are stuck and trying to get the "gain train" rolling on its tracks again. So, these are exersizes that you can take care of many muscle groups at once,
Bench press and incline bench press
chinups
squats
deadlifts
military press
barbell curls
REST TIME
This all depends on the amount of sets, number of reps, intesity, ect.
Usually when I lift heavy sets I rest per set for around 3-4 minutes so I can lift AS MUCH as I possibly can. Lifting more weight=more hypertrophy. I usually rest around 3-4 minutes when I do sets of around 5-6 reps.
On the other hand, when I do light, high rep workouts I usually rest for around 50 seconds to 1 minute. The idea here is to keep my heart rate up and burn more calories while working the muscle group and building up the connective tissue...a circuit training workout pretty much.
AMOUNT
---around 6 sets for the chest---
---around 8 for the back---
---7 for legs---
---maybe 1 extra set with a target exersize a piece for shoulders, biceps, and triceps---
It really does not take many sets to induce hypertrophy, the idea is to damage the muscle just enough so it will grow.
scott  | 
