I'm a 17yr old kid thats been doin this workout for the last 6 weeks, and i've finished it. The workout i was doing helped me loose 20lbs of fat and gain noticable muscle and i was hoping someone could give me another workout to start doing so i can stay excited for the gym and more importantly shock my muscles and get new and better results. Heres the workout i was doing.



Day 1 Heavy legs, light shoulders
Squat/front squat/box squat
Glute ham raises/2 up 1 down leg curls/1 leg SLDL 4x8
Step ups/lunges/split squats 4x10
DB raise 21's 4 sets of 7 reps front/side/rear or Limo drivers 4 sets of 20 seconds
Rocky press/Arnold press 4x15

Day 2 Heavy chest, light back
BB bench/BB Incline/BB Decline
Swiss ball DB bench/Incline multiangle DB/DB floor press 4x12
Plyo pushups any variation 4x7
Pullups 4xfailure...use machine assisted if necessary and vary grips
Incline DB row/1 arm DB row/machine row 4x8

Day 3 Light legs, heavy shoulders, biceps
Power press/1 arm clean and press/clean and press
Power cleans/hang cleans/deadlift 4x5
Scarecrows/face pulls/high pulls 4x12
Single leg leg press/single leg squat onto bench/single leg burpees with jump squat 3x10
Med ball wall toss seated 4x10
Standing BB curls/single arm BB curls/preacher curls 4x12
Incline DB curls/hammer curls/Zottman curls 4x8

Day 4 Light chest, heavy back, triceps
Lat pulldowns various grips 4x11
BB rows various grips 4x9
DB pullovers/cable/BB 4x15... focus on form
Explosive pushups/bench pushups/bosu ball pushups/regular pushups 3xfailure
Palms in DB press various angles 3x15
Dips 3xfailure
Lying extensions/Tate press/Close grip 4x12

I would rest between days 2 and 3 one day then rest two days after day 4. Core lift each day, the one without set/rep, do 15/12/10/8, 12/10/8/6, 4x8, 5x5, 5/5/3/3/2, 10/6/5/3/1 final week.

Abs should be done 2-3x weekly, best not before the lifts because it would compromise core strength and weaken lifts, although some myself included would argue that would help to simulate fatigue in games, but thats another story. Abs as follows do about 4 sets of 7-20 on each:
Russian twists/Med ball twists/plate twists/side twisting med ball wall throw
Weight crunches/situps/standing cable crunch
Cable hip pulls/hanging raises/widow makers



So i was hoping someone could give me a good workout to get me going again, thank you and i appreciate all the help i can get.

I use this workout and have recomended it before.

Monday
Chest/Arms
Flat Bench 5X3
Warmup weight X 5
increase 10% X 3
increase 10% X 3
increase 10% X 3
increase 15% X 3 (last set of 3 should be about 85% of your max)

Spider Curls 3X6-8 (To blow out your arms don't bother doing standard curls, put on as much as you think you can do twice and do it six times. Push yourself until you feel like you can't do another curl and then do one.)
Incline Bench 3X8
Cable Flies/ Bench Dips
Overhead tricep extensions..
Heavy Dumbbell curls 3X6-8(same thing as other curls)
Rep out on bench with the most you can 10 rep.

Tuesday

Legs/Back
Squat 3X6 (rather than doing 8 do 6 with heavier weight)
Bent Rows 3X6-8
Leg Press 3X8
Deadlift 3X6
Leg Extensions 3X6
Calf Raises 3X10

Wednesday REST

Thursday

Shoulders/Core

Military Press 3X6
Leg Lifts until fail followed immediately with crunches with legs bent at 90 degrees, followed immediately by bicycle crunches.
Front Raises 3X8
"Plank" (push up position while holding yourself up on your forearms)
Upright rows 3X8
Forearm Curls 3X10

FRIDAY
Chest/ Arms
Dumbbell Press 3X8
Spider Curls 3X6-8
Cable flies/bench dips
Heavy Dumbbell 3X6-8
Incline DB bench

Saturday

Legs/Back
Squat 3X6
Bent Rows 3X6-8
Leg Press 3X8
Deadlift 3X6
Leg Extensions 3X6
Calf Raises 3X10

Sunday REST

This routine is designed to keep you working out more and making better gains because you can still work certain muscles while your other muscles rest by avoiding use during the following workout. By doing less reps at higher weight you will increase strength better than more reps at lower weight. This is the routine I have been using since I got back from college in May and my bench has gone from maxing 170 to maxing 230, and have cut down to 8% BF while still gaining nearly 10 pounds. Let me know if you have any questions about this workout and keep me updated on how it's working for you!

Thanks this workout is awesome and i cant wait to start it....but i have two questions

wat is a front raise??? and how long should i do this workout??? like some ppl say do it for 2 months then switch it up or??

By front raises, he means take either single or double dumbells, and standing upright or sitting upright in a chair(prob do standing), and keeping arms straight, raise your arms in front of you to about chin height. Don't try to be overzealous with the weight on this one, cuz if you do, your form will suck and or you won't be able to do it. Use realitively light weight, to start try 10's. You will be surprised how heavy it is. Change it up when you get bored, progress slows, etc.

exactly, it's a shoulder exercise. There are many different ways to do this, I do them standing but that doesn't mean doing them another way is wrong. Do this routine as long as you want man I've been doing it for over 3 months