hornedfrogsat

[0nyx]

I recently (about 10-12 weeks ago) cut back to lifting 4 days per week, wednesday, saturday, and sunday off from all lifting, and I've been growing like a weed since I changed it up. Prior to that I was doing AT LEAST 5 days per week, and usually 6, working off of a 3 day split. It can be done, however I'd suggest just trying several splits for a while and seeing what works best for you. If you only got a very little amount of time to work out, like me, do a search for my split on here, or I'll PM it to you. Each w/o takes me like 30-45 minutes.

hey, im just curious what ur workouts look like. if you wouldn't mind posting.

i too would like to grow likea weed in a short amount of time

 

[hornedfrogs07]

It's the basic 5x5 program listed in the sticky, with a few variations.......

Monday: Chest
Bench Press - 5x5
Incline, Decline, or Flat Dumbell Press - 3 sets, 12,10, 8 Pyramid up.
Incline, Decline, or Flat, Dumbell Flies - 2 x10
Cable Crossovers or Pushups - 2x10

Tuesday: Back/Biceps
Deads - 5x5
Weighted Pullups - 5x5
Seated or One Arm Dumbell Rows - 2x10
Lat Pulls - 2x10

Standing BB Curls - 5x5
Preacher Curls - 2x8-10 (My variation of the exercise, use a belt around the biceps to keep the elbows from flaring out. Also, feet behind you so you cannot cheat)
Another type of curl, alternate week to week - 2x10

Wednesday: Off or Cardio

Thursday: Legs
Squats - 5x5
Leg Press or Hack Squats - 2x10
Lunges - 2x10
Straight Leg Deads - 5x5
Leg Curls - 3x10
Calf Raises - 1x100 (Start with a weight you can get about 30 reps with, do as many as possible, rest for 8-10 seconds and repeat until you reach 100 total reps)

Friday: Shoulders/Triceps
Weighted Dips - 5x5
Military Press, Dumbell or Barbell - 2x10
Lateral Raises - 2x10
Close Grip Bench Press - 5x5
Skullcrushers, Barbell or Dumbell - 2x10
Pressdowns, One or Both Hands - 2x10 overhand and underhand

Saturday and Sunday: Off or cardio

The only lifts that are in my workout every week are the 5x5 lifts, all the others I alternate occasionally.

 

[Paladin]

pretty solid routine

 

[hornedfrogs07]

pretty solid routine

Works for me. Only lifts that are in there every week are the 5x5's and the others I rotate. Give it a shot if you're looking for a program.