training routine

[jrod]

I'm starting back after being off a while and I would like to know if there are any good work outs listed on the board. I am working out 5 days a week and need some good workout examples I can look over. If you guys have some time could you post your training techniques including which muscles on what days, type of exercise you do, how many reps for each, etc. I'm sure it would good for others that come here as well.
Thanks

 

[Darkness]

For what type of goals and training bro?

 

[jrod]

Im trying to do a little cardio but mainly lifting for size. I need some good routines to use for my cycle. Right now I'm doing moderate lifting to get back in the routine. But once I start my cycle I want to have some detailed routines for each muscle group, sets, reps, muscle groups, days on, days off, etc. If I get several different ones I can kind of put a plan together from whatever you guys put down.
Thanks

 

[jrod]

What do you guys training routine look like?

 

[Dawgpound_Hank]

day 1 back
------------
wg pulldowns - 20, 15, 12, 10*, 8*
bb rows - 15, 12, 10*, 8*
t-bar rows - 15, 10*, 8*
cg underhand pulldowns - 12, 10*, 8*
deads (every other w.o) - 10, 8, 8*, 6*

day 2 chest
-------------
incline smith machine press - 20, 15, 12, 10*, 8*
flat db press - 12, 10*, 8*
dips - 15, 12*, 10*
flat flyes - 15, 12*, 10*

day 3 rest

day 4 shoulders & traps
--------------
db press - 20, 15, 12, 10*, 8*
db side laterals - 15, 12*, 10* then immediate triple drop set
bent laterals - 15, 12*, 10*
bb shrugs - 20, 15*, 12*
db shrugs - 15*, 15*

day 5 legs
-------------
leg press - 30, 20, 15, 15*, 10*
leg ext - 30, 20*, 15*
hack squat - 15, 12*, 10*
lying leg curl - 20, 15*, 12*
straight leg dead - 15, 12*, 10*
standing calf raise - 30, 20*, 20*, 20*
seated calf raise - 20*, 20*

day 6 arms
-------------
standing alt db curl - 15, 12, 10*, 8*
seated incline db curl - 12, 10*, 8*
concentration curl - 15*, 12*, 10*
tricep pushdowns - 30, 20, 12*, 10*
skullcrushers - 15, 12*, 8*
overhead extensions - 15, 12*, 10*

day 7 rest

* = worksets

On chest day on flat db press - I put the reps that I would normally do if I had heavier db's.