Edit: New routines on page 7, 17, 21

The amount of ridulous "critique my routine" threads is getting silly. Usually how it goes is I open up one of those threads, read it, smack my palm against my forehead and then sign off. I figure a thread with some good well designed preset BB routines should help a lot of these misguided individuals. I'll start with 1 routine for now and add to it as I see fit (diff frequencies/splits/etc) if people like it.

*All exercises are ramped

*Numbers at end in parentheses are how many sets to failure to do on that exercise

*Rest 90-120 secs between sets, 2-3 mins if you did a set to failure on a compound movement and are about to do another set to failure on the same movement

*Should be able to finish these workouts in an hour or less

5 day split, 1x a week frequency

Monday- Chest/Calves

Incline Dumbbell Press - 4x 6-10 (2)

Flat Barbell Press - 3x 6-10 (1)

Decline Dumbbell press - 3x 6-10 (2)

Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves)

Seated calf raises - 3x 8-10 (2)

Leg press Calf raises - 3 x 12-15 (2)

Tuesday- Back

Pull ups - 50 or as many as you can do in 10 minutes

Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)

Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)

Seated straight bar rows - 3x 8-10 (2)

Wednesday- Legs (2-3 second negatives recommended on all exercises)

Lying leg curls - 4x 6-8 (2)

RDL's - 4x 8-10 (1)

Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)

Squats or Front squats - 3x 8-10 (1)

Hack Squats (close stance) - 3x 8-10 (2)

Thursday- Arms/Abs Supersets for arms

Pinwheel Curls - 4x 6-10 (1)

Decline Elbows flared CGBP - 4x 6-10 (1)

Preacher curls on vertical side (spider curls) - 3x 8-10 (2)

Lying Behind the head extensions - 3x 8-10 (2)

Alternating Dumbbell curls - 3x 8-10 (2)

French Presses - 3x 8-10 (2)

Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)

Weighted Leg Raises - 3x 12-15 (2)

Friday - Shoulders/Traps

Seated Overhead Dumbbell Press - 4x 6-10 (2)

Cable lateral raises - 3x 8-12 (2)

Seated Dumbbell lateral raises - 3x 8-12 (2)

Incline Bench Rear delt raises - 3x 12-15 (2)

Standing cable X's - 3x 20-30 (3)

Shrugs - 4x 8-10 (2)

Sample workout for those not familiar with how ramping works. I'll use chest/calves:

* (f) indicates failure

Inc Dumb - Warmup (20x25's x2, 10x40's, 8x55's) 10x70's, 10x80's, 9x90's(f), 6x100's(f)

Flat Bar - 10x185, 10x205, 8x225(f)

Dec Dumb - 10x85's, 8x90's(f), 6x95's(f)

Standing - warmup (20x50 x2, 15x100) 10x150, 10x180, 10x210(f), 9x220(f)

Seated - 10x90, 10x135(f), 8x145(f)

LP calf - 15x270, 13x360(f), 12x400(f)

Edit: Eat a lot of freaking protein.