My Personal Workout November 2010

I thought it would be helpful to put up what my weekly workout is and that way I can discuss the benifits of somethings compaired to others.  When setting up a workout program it is extremely important to figure out what your goals are! My personal goals are to gain strong lean muscle, be more athletic and have more endurance, I stand 6'1'' and about 175lbs and am trying to put on some weight! 

I have my workout set up in three differnt body groups so on Mondays and Thursday I do Biceps and Back, on Tuesday and Friday i do Chest and Triceps, and on Wednesday and Saturday I purform Legs and Shoulders, with Sunday off.  I also do abs and core on Mon. Wed. Friday.

Biceps and Back
With a workout you want to go from bigger muscles and dwindle down to the smaller one so back first.

Warm up- on bike- 5min. followed by stretching
Pull Ups - Sets- as many as it takes to reach 50
Lat Pull Down- Sets 3 Reps 8-10
Seated Cable Row- Sets 3 Reps 8-10
Dead Lifts- Sets 3 Reps 5 (5 rep max)
Shrugs- Sets 3 Reps 10-12
Chin Ups- Sets as many as possible
Basic Curls- Sets 3 Reps 8-10
Hammer Curls- Sets 3 Reps 8-10
Straight Bar Curls- Sets 2 Reps until failure controling the eccentric (letting down)


Chest and Triceps
One day with barbells to work on strenght and then the other with dumbell training to focus on strength and stability.

Warm up- bike for 5 min and full body stretch
Bench Press- Warm up rep- Sets 4 Reps 10,8,6,4
Incline Bench Press- Sets 3 Reps 10, 8, 6, 4
Weighted Dips- (with a 45lb) Sets 3 Reps 8-10
Dips- Sets 2 Reps Until failure
Tricep Press down- Sets 4 Reps 10, 10, 8, 8
Scull Crushers- Sets 3 Reps 8-10
Low to High Cable Flies- Sets 2 Reps 8-10
Dumbbell Front Flies- Sets 3 Reps 8-10
Over Head DB Row- Sets 3 Reps 8-10

Legs and Shoulders
Warm up- bike for 5 to 10 min and then full body stretch
Squat- Sets 4 Reps Warm up, 8, 6, 4
Hamstring Curls- Sets 3 Reps 8-10
Leg Extensions- Sets 3 Reps 8-10
Leg Press- Sets 3 Reps 8-10
Calf Raises- Sets 3 Reps 10-12
Shoulder Raises Front and Lateral (side)- Sets 3 Reps 8-10 Rotation Circuit
Shoulder Press- Sets 3 Reps 8-10
Long Bar Shoulder Press- Sets 3 Reps 8-10
Medicine Ball Alternate shoulder Press- Sets 1 Reps till failure