my routine
 

mon:legs,abs
squat 200lb 10 3 sets of 10
leg extension 160lb 6 sets of 12

situps as many as possible
v situps as many as possible

tues:arms, lower back
deadlift:200lb 3 sets of 12
bb curl 85lb 4 sets of 12
db curl 45lb 3 sets of 8

hammer curl 3 sets of 8

wed:off

thurs:chest,triceps,shoulders
flat bench: 145lb 6 sets of 10

incline bench 120lb 4 sets of 10

seated military 85 lb 3 sets of 10

shoulder shrugs 120lb as many as possible

laterial raise 20lb 3 sets of 12

dips as many as possible

fri:arms, lower back
deadlift:200lb 3 sets of 12
bb curl 85lb 4 sets of 12
db curl 45lb 3 sets of 8

hammer curl 3 sets of 8
sat:off

sun:chest,triceps,shoulders
flat bench: 145lb 6 sets of 10

incline bench 120lb 4 sets of 10

seated military 85 lb 3 sets of 10

shoulder shrugs 120lb as many as possible

laterial raise 20lb 3 sets of 12

dips as many as possible

i work out at home so all i have is a bench with leg extension and two adjustible dum bells. so i can't do alot of stuff.

i get plenty of rest ,and i like to work my muscles twice a week.

i've been working out six months and have never missed a workout thats how dedicated i am.

i want to be able to bench 200lb by end of summer

this routine has been working pretty good for me:) but i think it might be to much in a week

no kidding....go read ur journal