Does anyone go to the gym?

[JustinSane110™]

Can anyone recommend a good overall body program? Im going to start going again, and my goal is bulk up a little, nothing to big, but the main focus is on getting toned/defined.

**Chest**
Incline DB bench presses
Flat bench presses
Dips/or decline presses
Cable Crossovers or Pec Deck flyes (strip set to failure)

**Biceps**
Barbell Curls
Hammer Curls
Cable Curls (strip set to failure)

**Triceps**
EZ Bar skull krushers
Machine extentions
Rope pressdowns (strip set to failure)

**Shoulders**
Front DB raises
Side lateral raises
Bent over rear cable raises

**Back**
Lat Pulldowns/or Chins
Cable rows/or Bent over rows if you wanna go with free weights
Shrugs (DB or Barbell)

**Legs**
Squats
Hack Squats
Lying Leg Curls (2 sets)
Seated Leg Curls (2 sets)
Calf Raises
Leg Extensions

**Forearms**
Behind the back wrist curls (overhand grip a barbell hanging down behind your back with some weight one it and curl upwards with your wrists and go for probably 2 sets of 15 reps)
Reverse DB wrist curls (use a flat bench and hang your hand over the edge, arm flat on the bench and with an overhand grip and curl upwards)

**Abs**
Crunch machine (with as much weight as you can handle for 2 sets of 20-25 reps)
Decline sit-ups (medicine ball/DB's/or a plate, whatever you feel most comfortable with)
Ab rotator machine for obliques (not sure what its called exactly but you sit in it and twist side to side for a set then switch it over to the other side)

Thats basically the workout plan I'm on right now minus a couple of things since I dont know how crazy you wanna get with it, my training split is like this:

**Monday**
Chest/Triceps
Ab work

**Tuesday**
Back/Biceps

**Wenesday**
Either off or Ab work

**Thursday**
Legs/shoulders

**Friday**
Biceps/Triceps/Forearms
Light Ab work

Hope that helped.

[ironchef]

**Chest**
Incline DB bench presses
Flat bench presses
Dips/or decline presses
Cable Crossovers or Pec Deck flyes (strip set to failure)

**Biceps**
Barbell Curls
Hammer Curls
Cable Curls (strip set to failure)

**Triceps**
EZ Bar skull krushers
Machine extentions
Rope pressdowns (strip set to failure)

**Shoulders**
Front DB raises
Side lateral raises
Bent over rear cable raises

**Back**
Lat Pulldowns/or Chins
Cable rows/or Bent over rows if you wanna go with free weights
Shrugs (DB or Barbell)

**Legs**
Squats
Hack Squats
Lying Leg Curls (2 sets)
Seated Leg Curls (2 sets)
Calf Raises
Leg Extensions

Couple of questions, first im assuming DB is dumbbell? Next what do you mean strip set to failure?

And whats:
Cable Crossovers or Pec Deck flyes
Hammer Curls
Cable Curls
EZ Bar skull krushers
Hack Squats

I probably know what those are but maybe by a different name, thats why im not recognizing them.

Also is "Cable rows/or Bent over rows" the one where you have one leg on the ground, one knee on the bench and your torso is parallel to the ground and you pull up the weight with one arm?

But thats alot of good info thanks +1 !!

[JustinSane110™]

Couple of questions, first im assuming DB is dumbbell? Next what do you mean strip set to failure?

Yep, DB is dumbbell. Strip set to failure is basically just like pyramiding except you should only do it at the end of the workout, I'll use the cable Preacher curl as an example. After I'm done with my Back/Bis workout I'll go to the cable preacher bench start with 120-140lbs. then go til I cant curl it again, then strip off about 30 pounds curl til I can't get another rep, strip off another 20-30lbs and so on until I stripped down to about 30-40lbs. Get a pump like you wouldnt believe.

Cable Crossovers or Pec Deck flyes
Hammer Curls
Cable Curls
EZ Bar skull krushers
Hack Squats

Cable Crossover
Hammer Curl
Cable Curl I use a D-Handle attatchment for this though and do one arm at a time.
EZ Bar Skulls
Hack Squat
Bent over rear laterals Can be done either with DB's or the cables, the lower set not the same ones as with Cable crossovers.

Oh and I forgot to add Military Presses for the shoulder workout.
Military Press