NEW Weightlifting Routine

I'll be following this Gym Weightlifting routine by Shaun McEwan and will use free weights whenever possible.

Description of Workout:

The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.
Work the Abs on a Monday and/or Friday if desired.

Daily Workout Schedule:

Day 1 - Chest & Biceps
Chest
Exercise	Sets	Reps
Incline Smith Machine Press	4	10
Flat Bench Barbell Press	4	10
Chest Dips	3	10
Pec Dec	3	12
Biceps
Exercise	Sets	Reps
EZ Bar Curls	3	8-10
Concentration Curls	3	10
Reverse Barbell Curls	3	12
Workout Notes:
Use 3-1-3 timing on Incline Smith Machine Press

Tuesday - Rest Day

Day 2 - Legs & Shoulders
Legs
Exercise	Sets	Reps
Squat	5	10
Leg Press	4	10-12
Stiff Leg Deadlifts	4	8-10
Seated Calf Raise	3	8-10
Standing Calf Raise	3	12-15
Shoulders
Exercise	Sets	Reps
Dumbbell Shoulder Press	4	8-10
Seated Dumbbell Lateral Raise	3	10
Rear Delt Machine	3	10
Dumbbell Shrugs	4	10-12
Workout Notes:
Try some deep squats with 3-2 rep timing (use lighter weight) for some variation Use a drop set on the leg press machine to give the quads a shock If your gym doesn't have a Rear Delt Machine substitute Reverse Dumbbell Flyes Use 3-1-3 rep timing on the seated lat raises

Thursday - Rest Day

Day 3 - Back & Triceps
Back
Exercise	Sets	Reps
Wide Grip Pullups	4	8-12
Lat Pull Downs	4	10
One Arm Dumbbell Row	4	10
T-Bar Rows	4	10
Triceps
Exercise	Sets	Reps
Lying Tricep Extension	3	10
Rope Pulldowns	3	12
Reverse Single Arm Extension	3	12
Workout Notes:
3-1-3 rep timing on Lat pulldown machine

Taken from:
http://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

Day 5 (post Insanity): Shoulders and Triceps

According to Troy's 4-day Split workout this routine was meant for Saturday. However, I like to do cardio / outdoor activities on the weekend instead of spending my time at the gym so I swapped it with Friday.

By far, this is my 2nd favorite workout routine with chest/bicep being my favorite so far. It is not challenging as there are only 3 exercises per muscle groups - the standard. Even if you push yourself on every set, you won't feet overly exhausted. I certainly do hope that I am still building muscle and am not doing a workout that is too easy for me. I'll re-evaluate after working out for a month.

Overall, my body is pretty sore. My biceps are sore probably because I worked my back yesterday. My hamstrings and calves are also sore. My chests have pretty much recovered.

I am also drinking my protein shakes religiously - not sure if this is a good thing or bad thing. There haven't been any dramatic results either as I have only started my workout routine on Monday - 1 week down!

http://www.muscleandstrength.com/workouts/7-intermediate-4-day-split-workout.html

Saturday - Shoulders and Triceps
Shoulders
Exercise	Sets	Reps
Dumbbell Press	2	Warmup
Military Press	3	8
Front Raise	3	8
Bent Over Dumbbell Laterals	3	8
Triceps
Exercise	Sets	Reps
Cable Pushdowns ("V" Bar)	3	8
Close-Grip Bench Presses	3	8
Overhead Dumbbell Extensions	3	8