Sorry about the mistakes. I made this list in a hurry and didn't doublecheck it. I think I fixed everything.
This is currently my routine.

Monday - Biceps / Back (Biceps done with EZ Curl Bar)
Regular grip 3 sets, 13-15 reps. 40 second breaks between each set.
3-5 minute break.
Wide grip 3 sets, 13-15 reps. 40 second breaks between each set.
3-5 minute break.
Close grip 3 sets, 13-15 reps. 40 second breaks between each set.
3-5 minute break.
One Arm Dumbell Pulls 3 sets (left arm) 13-15 reps. 40 second breaks between each set.
2 minute break
Repeat: w/right arm.

Wednesday - Chest / Triceps
Flat Bench 3 sets, 13-15 reps. 40 second breaks between each set.
3-5 minute break.
Incline Bench 3 sets, 13-15 reps. 40 second breaks between each set.
3-5 minute break.
Decline Bench 3 sets, 13-15 reps. 40 second breaks between each set.
3-5 minute break.
Skullcrushers 3 sets, 13-15 reps.

Friday - Shoulders / Legs
Arnold Press 3 sets, 13-15 reps. 40 second breaks between each set.
3-5 minute break.
Lateral Raises 3 sets, 13-15 reps. 40 second breaks between each set.
3-5 minute break.
Shoulder Shrugs (straight bench bar) 2-4 sets, 13-15 reps. 40 second breaks between each set.

Lunges 2 sets, 13-15 reps. 40 second breaks between each set.
Repeat: w/other leg.

After all of these workouts I do some ab excercises, a total of 4 sets. Right now I'm toning, and I was running on off days, but I can't do that anymore, I haven't the time. When I switch to building I just eat a lot more, intake much more protein, and increase the weight, and decrease to about 6-8 reps. It took me a little over a year of ****ing around with my weights to get this routine down, which I hope is pretty solid, just want to make sure the experts agree .

What the hell are you gripping?

Wouldn't YOU like to know?

What is he pulling to be changing grips? One arm pulls??

the shoulders/legs day...doesn't have any leg exercises, at all...

Sure would.

Now of them suckers describes my mood.

Hint: To the right.

Hit: Reply With Quote.

There everything is better now, sorry about that. I made that list and a hurry and obviously didn't pay too much attention.

What are your goals? What are your stats (height, weight, age, body fat, time training).

Almost certainly there is a much better routine than the one you are following. Why 3 biceps exercises and only 1 back exercise? Why biceps before back? Only one lower body exercise? Only one workout per week per body part? You do way too many isolation exercises and not nearly enough compound movements. And why 13-15 reps on everything?

monday - 9 sets for biceps and just 3 for the back?

bzzzzzz...wrong! probably too much chest work on wednesday, and lunges aren't enough for legs on friday. squats.

I don't see pullups or deadlifts.

13-15 reps is too high for strength increases or much muscle growth. lower your reps.

Im def. not an expert on benching but I know that decline is pretty much useless when you can flat bench. However throwing in the Incline is great for hitting the anterior delts.

I assume he is only lifting for muscular endurance by looking at his 13-15 rep scheme.

What?


Don't tell me you didn't get the inuendo...

Half drunk when i posted that.

"Sure would.

Now of them suckers describes my mood.

Hint: To the right.

Hit: Reply With Quote."

Refering to the emoticons on the right with you hit Reply With Quote. I can't remeber my mood when i posted that but none of the emoticons desrcibed it.

Gotta have some fun around here. Its not all business.

Totally. I'm just thinking of the reprocussions if I come on here high, talking about...epic battles with myself, physics, and chemistry...

All jibberish, of course

hey, thanks for all of the comments. to explain myself in everyway possible... i'm not doing biceps before back, that's just the way i write it for some reason, i don't know why. I'm doing 13-15 reps for toning, should I be doing more like 10-12? I know I need to put in more back excercises, but with freeweights the only thing i could find were lunges, if there is something else please tell me. Deadlifts I know, and I do those on leg days when I'm building. I wasn't sure exactly what part of my back pullups helped for. I just know Close-Grip is the way to go when doing them and sadly I can only do about 10, and if i'm shooting for 3 sets, I'd have to drop it down to 6. I try to do those when I'm building. I want to go to the gym so that I can use some cable machines for better back excercises but I really don't have time. Also another question... do butterflys do anything that I can't get from decline/flat benchpressing? Thanks for all the help guys, It's really awesome that I can come to a forum and ask questions that actually get answered by people who know what they're talking aboud . oh, stats are 5'11, 158 lbs, and trying to cut down 3 more lbs. Getting close to switching back to building (my favorite part b/c i love to eat).

Thats a myth, the only way to tone is by "cutting" which means burning off the fat that makes you "untoned". Use more weight and do 4-8 reps, watch your diet. Read up in the toning section.