my workout:

[prophet]

well here's the majority of my weight workout i think... i might be missing some stuff. this is what i started out doing in our basement, but haven't done in probably a year. i'm moving away from the circuit training i'm doing right now because of personal reasons with my partner's roommate and the fact that i don't see it helping me too much because i can no longer get motivated to do it right.

alright.... workout 6 days a week

saturday: body
sunday:arms
monday: legs
tuesday: body
wednesday: arms
thursday: legs
friday: rest

typically, barbells are 8 reps, dumbells are 10 reps (not always the case though). everything is done until i can't do anymore, if i finish an exercise doing the full amount of reps then it's time to up the weight.
edit: i forgot to say that weight is progressively increased for each exercise.

Body:

military press: 3x8reps
dumbell military press: 3x10 reps
behind the neck military: 3x8 reps
upright rows: 3x
bench press: 3x8 reps
dumbell bench: 3x10 reps
incline bench: 3x8 reps
dumbell incline: 3x10 reps
tricep extension w/bar: 2x10 reps (actually a 1" pipe with a stop on one side for the weights; 1 set is with each hand on top, so essentially 4 sets while rotating which hand is on top)
tricep pulldowns on lat machine: 3x10 reps
french curl: 3x8 reps
tricep kickouts: 3x10 reps

arms:

seated curls: 3x8 reps
seated dumbell curls (one arm at a time): 3x10 reps each arm
standing dumbell curls: 3x10 reps
hammer curls: 3x10 reps
reverse curls: 3x8 reps
seated wrist curls: 3x10 reps
bent over rows: 3x8 reps
one handed bent over rows: 3x8 reps
lat pull downs: 3x10 reps

legs:

legs curls: 3x15 reps
legs extensions: 3x15 reps
squats: 3x12 reps
calf raises: 3x25 reps


any criticism or suggestions are welcome. oh and i'll be starting this in conjunction with a little bit of running once i get back to school

[Sportsmedjosh]

what are you really looking to do increase size, strength, etc, what are your weak areas you would like to improve?

[prophet]

i'd love to get bigger. i know this will build strength, that won't be a problem at all. overall goals: get huge, switch workout to get cut, lose fat the entire time.
weak areas.... i guess mainly my triceps and pecs as my triceps are almost nonexistant and my chest is just small(but pretty strong) i also may add or substitute flies in for something if you think that'd work better for developing chest? oh and i have to work on deltoids a bit too... they're a little bit small for me as well.
other than chest and triceps and delts i think i'm alright. anymore info needed?

[Sportsmedjosh]

Originally Posted by prophet

well here's the majority of my weight workout i think... i might be missing some stuff. this is what i started out doing in our basement, but haven't done in probably a year. i'm moving away from the circuit training i'm doing right now because of personal reasons with my partner's roommate and the fact that i don't see it helping me too much because i can no longer get motivated to do it right.

alright.... workout 6 days a week

saturday: body
sunday:arms
monday: legs
tuesday: body
wednesday: arms
thursday: legs
friday: rest

typically, barbells are 8 reps, dumbells are 10 reps (not always the case though). everything is done until i can't do anymore, if i finish an exercise doing the full amount of reps then it's time to up the weight.
edit: i forgot to say that weight is progressively increased for each exercise.

Body:

military press: 3x8reps
dumbell military press: 3x10 reps
behind the neck military: 3x8 reps
upright rows: 3x
bench press: 3x8 reps
dumbell bench: 3x10 reps
incline bench: 3x8 reps
dumbell incline: 3x10 reps
tricep extension w/bar: 2x10 reps (actually a 1" pipe with a stop on one side for the weights; 1 set is with each hand on top, so essentially 4 sets while rotating which hand is on top)
tricep pulldowns on lat machine: 3x10 reps
french curl: 3x8 reps
tricep kickouts: 3x10 reps

arms:

seated curls: 3x8 reps
seated dumbell curls (one arm at a time): 3x10 reps each arm
standing dumbell curls: 3x10 reps
hammer curls: 3x10 reps
reverse curls: 3x8 reps
seated wrist curls: 3x10 reps
bent over rows: 3x8 reps
one handed bent over rows: 3x8 reps
lat pull downs: 3x10 reps

legs:

legs curls: 3x15 reps
legs extensions: 3x15 reps
squats: 3x12 reps
calf raises: 3x25 reps


any criticism or suggestions are welcome. oh and i'll be starting this in conjunction with a little bit of running once i get back to school

A quicky reponse to this without going way in depth would be to work opposing muscle groups. This allows not only for a more errect posture but also allows better overall apperance since.

Also a big area I see your lacking on is your legs. I would incorp more squat, hack squats, single leg squats on a machine, lunges, walking lunges with an over head press. Also always look for multi jointed exercises compared single jointed exercises.

Another thing I noticed would be to save some exercises about half and alternate those with the exercises you did the week before. This way you have more than one rotuine your doing all the time. This will more than likely result in a stagnation of your progress.

Try to add some cardio, biking would be good for you.