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Old 06-19-2010, 03:43 PM   #13
Dynasty
The Irish One
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Location: Ireland
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My current 5 day split: (this is a new routine for me)

This is somewhat made by myself really, thrown in some of the stuff as well from the bigger dudes, if ya wanna be big, learn from the big I guess

Mon: Back and Biceps
Tues: Chest and Triceps
Wed: Off
Thurs: Shoulders and Calves
Fri: Legs
Sat: Biceps and Triceps
Sun: Off

I'm really wanting bigger arms so I threw in a second day for them. Anyway below the exercises are listed with if they are compound/isolation.

Monday:
Back:

Deadlifts (compound)
Bentover BB Rows (compound)
T-Bar Rows (compound)
One-Arm DB Rows (compound)
Chin-Ups (compound)

Biceps:
BB Curls (Isolation)
Hammer Curls (Isolation)


Tuesday:
Chest:

Incline DB Press (compound)
Flat BB Bench Press (compound)
Push-Ups (compound)
Cable Cross Overs (isolation)
Butterfly (isolation)

Triceps:
Dips (compound)
Skull Crushers (isolation)


Thursday:
Shoulders:

Lateral Raises (isolation)
Arnie Press (compound)
Upright Rows (compound)
Military Press on machine/without (Compound)
Shrugs (isolation)

Calves:
Calf Raise on Smith Machine/Press Machine (isolation)
Reverse Calves on Pulley (isolation)


Friday:
Legs:

Back Squats (compound)
Hack Squats (compound)
Romanian Deadlifts (compound)
Lunges (compound)
Leg Press (compound)

My Saturday for Triceps and Biceps will be a mix of the exercises above and add in Pull-Ups maybe summit else. Will also work Abs about 3 times a week. Suggestions?
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Last edited by Dynasty; 06-20-2010 at 10:02 AM.
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