do you know any good weight lifting routines?

I need a good weight lifting routin or program because I'm trying to stack up big time. I need a program kind of in a layout like this

Monday
Back and chest
- exercise (sets x reps)

and so on

Public Comments

1. I've tryed an endless amount of routines, but I can give you the base workout that I've used for a long time and seen some good gains with.
Day one or Monday - Chest and Biceps
Incline Bench 4 8-10
Flat Dumbell Bench 3 8-10
Decline Bench 3 8-10
Crossovers 2 15-30
Most people like to pair similar bodyparts on certain days like chest and triceps, but I like to hit similar muscle groups on different days so I can attack that muscle with everything I've got. I've seen good results pairing similar parts together, but as a personal preference this is what I like to do. I also try to hit every area of the chest, top, middle. and lower for complete pec development and then through in an isolation move like crossovers to force a crazy amount of blood in the muscle.
Biceps
Standing barbell curl 4 15-12-10-8
Alt DB Curl 4 15-12-10-8
Machine Preacher Curl 4 15-12-10-8
Dumbell Hammer Curl 4 15-12-10-8
Ez- Bar Reverse Curl 4 15-12-10-8
I always start out with a compound movement for biceps where I can pile on the weight and really build mass. Then I choose exercises that really build the peak and then use hammer curls for bi's and forearms since that gets really stimulated with this move. The volume might be too much so adjust as you see fit.
Day 2 - Legs
Leg Extension 6 20-30
Squat 3 10
Leg Press 4 20
Hack Squat 3 10
Lying Leg Curl 4 15-12-10-8
Seated Leg Curl 4 15-12-10-8
Standing Calf Raise 4 10-12
Seated Calf Raise 4 25-30
I like to do a pre exhaust tecnique, where I do leg extensions to exhaust and then do a compound movement like squats to really fry the muscle. I wouldn't do this all the time, I usually did it for a week or two and then rotate squats first and put extensions at the end to keep the muscles quessing. Rmember your not going to be able to go heavy on squats after extensions just pick a weight that's challenging but that your form stays in tact.
Day 3 -Off

Day 4 - Shoulders and Triceps
Seated Barbell Press 4 10
Dumbell Lateral Raise 4 10 - 15
Upright Row 4 10
Reverse Pec- Deck 4 12-15
Seated Dumbell Front Raise 4 10
Straight with a compound like presses to tax all the shoulders muscle and to go heavy, then use exercisies that focus on each part of the shoulder heads seperately.
Triceps
Pressdown 4 15-12-10-8
Dip Machine 4 15-12-10-8
Overhead Rope Ext 4 15-12-10-8
Skullcrusher 4 15-12-10-8
Same concept as shoulders , by the way when I put 15-12 etc. for reps I pyramid by adding weight each set and decreasing reps.

Day 5 - Back
deadlift 4 6
Pulldown 3-20
T-Bar Row 3-10
Bent Row 3 10
Seated Cable Row 3-10
Dumbell Row 3 10
Back Ext or Good Morning 3-20
I go heavy with deadlifts after warming up and then I stick with the mass building exercises without a whole lot of isolation work to really build the whole back.

You can then take the weekend off or just take the next day off and get back into it. Go with how you feel. Also remember to warm up before each workout and stretch before and after very important. The great thing about workout routines is you can use this as a blueprint and add or change as you want depending on how your bod'ys responding. Adding variety with your workouts to keep the muscles guessing. This should give you some ideas to work with. Also remember always keep good from on everything and increase weight as you get used to the workouts. The key to injury is ego in lifting, believe me I know from experience.

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