Monday- Chest,shoulders,triceps,legs
Tuesday- Back,Biceps,Abs,calves
Wednesday- OFF
Thursday- Same as Monday but different excercises for each muscle group*
Friday- Same as Tuesday but different excercises for each muscle group
Saturday-OFF
Sunday-OFF

*example: Monday chest/dumbell press+dumbell fly and Thursday chest/ Incline press+decline press either bar or dumbells.

2 exercises for each muscle group at 4x10

Main goal is to gain mass or bulk up and strength as well.

Im some what new to this so I might be totally wrong on this routine. Let me know what ya think.

What is usually recommended for beginners is a fullbody routine, 3 times a week. You work your entire body 3 times a week (with atleast one days rest in between each day). Instead of doing isolation, which is using movements that only train one muscle group, you use compound lifts, heres a list:

Squats
Deadlifts
Bench press
Rows/pullups
Military press
Google those
3x12 is a good set/rep scheme to begin with when you are a beginner, you can vary, one day maybe doing 3x10 and one 3x12 , just dont go low on the reps when you get more advanced you can start going lower if you want strenght, but beginners usually respond best to high reps
Also, you might not want to do deadlift and squats on the same day, same with bench press and military press.

Well am not exactly a big time newb, ive been working out for the last 2 yrs but Ive been following a routine that has not been good for bulking. If you want to see my last routine here it is http://www.fitness.com/forum/weight-...ine-19596.html . I just dont see how doing just 3 exercises for each muscle group a week is going to yield more results than doing 4 or more a week. Most of the total body routines Ive seen consist of only one exercise per muscle group each day you work out, but then again im not a pro or anywhere near that status.

100-Push-Ups in Two Minutes

100-Sit-Ups In two Minutes

2-mile run in 12 to 14 minutes.

wait about 5 minutes between each event...then tell me how ya feel!


If you can't do 100-Push-Ups do as many as you can do.

If you can't do 100-Sit-Ups do do as many as you can do.

If you can't run 2 miles in 12-14 minutes make it in your best time.

My best is 75-Push-Ups....83-Sit-Ups....and the run in 13:43.

Do this before you workout and test yourself once a week...Great stamina builder.


Have Fun