monday-
biceps/back/shoulders/abs
biceps
normal curls 3 sets 8-10
hamer curls 2 stes of 8-10
barbell curls 3 sets of 8-10
back
chin ups 2 sets of max
bent over dumbell rows 2 sets of 8-10
wide grip reverse chin ups 2 sets max
super man 2 sets of max
shoulders
arm circles 25 reverse/forward/forword then back 100 all 2 set
cuban press 2 sets of 8-10
lying down bench dumbell raise/shrug 3 sets of 8-10
military press 3 sets of 8-10
side tricep press 2 sets of 8-10
barbell strait arm shoulder press 3 sets of 8-10
tuesday-
triceps/chest/abs
triceps
bench dips 3 sets of max
standing up Dumbbell Tricep Extension 3 sets of 8-10
Close-Grip Barbell Triceps Extension Behind Head 2 sets of 8-10
bent over tricep extentions 2 sets of 8-10
chest
Bench Press 4 sets of 8-10
Dumbbell Bench Press 3 sets of 8-10
dumbell flys 3 sets of 8-10
Wednesday-
jog/abs
jogging for 20 min
thursday-
same as monday
friday-
triceps/chest/abs
same as tuesday
saterday-
legs
i havent came up with this part yet.
sunday-
rest
for abs i do ab ripper x from p90x every other day
and some weighted ab excersizes the other day
Cable crunches\40 reps
Crunches on a decline bench\30 reps
side bend crunch\25 reps
Hanging Leg Raise\30
ive do 90 days of p90x and now i wanna start workoing out at the gym
Holy Cow Superman.. That is a freaking “hulk” of a workout. I believe if you really go through with this, you will fall hard into the “overtraining” catagory. Which means, you will not only have no gains, but be tired, and not motivated to go to the gym. But, are you just starting to train or are you a seasoned veteran?? If you are just starting off, this is way to much, but if you have been training for awhile, I guess you might be able to get away with it for a month or so. I have always told my clients to do this:
Chest/Triceps/Front delts/Traps — push muscles
Back/Biceps/Delts(rear delts)/forearms — Pull Muscles
Quads/Hamsrings/calves/lowerback — Lowerbody
Abs – Anytime/Anyplace
I break it up this way so that I know the “push” muscles get 2 days rest, atleast, until the next workout. Same for the “pull” and the tree truck’s (thats what they’ll be calling your legs soon).. I usually do a training kinda like yours where I workout 6 days straight, but then always take the 7th day off completely. I have also found for even better gains for the hardcore trainer that if you train 3 on – 1 off – 3 on – 1 off, on and on and on. Thats way you can totally kill your body, but then have an impressive 3 days to recover to then blitz em’ again.. This is what alot of Professional Athlete’s do because of how much it really helps your strength..
Your Exercise choices ROCK!! Thats what makes me think you are not a novice at this, you seem to know a thing or two about exercises and what they workout. Thats a plus. Good Luck with it and I hope to see you write down the road on “yahoo answers” on how well your training goes.