mine a bit messy, i jz alter on tat day for things i wish to alter
but those i oredi set are these

Chest
Dumbbell Bench Press 3 x 12
DB fly 3 x 12
DB incline press 3 x 12
DB incline fly 3 x 12
BB incline press 3 x 8

straight arms pullover 3 x 8
or
dips 3 x 12

BB decline bench press 3 x 8

Back
underhand pulldown 3 x 12
wide grip pull down 3 x 12
cable seated row 3 x 12
one arm db row 3 x 12
deadlift 4 x 8

t-bar row 3 x 10 (if i so hardworking go to gym rakyat after my gym session, cz my gym dun have this machine)

shoulder & legs
military press 4 x 6
db shoulder press 3 x 12
one arm incline lat raise 3 x 12
db front raise 3 x 12
bb upright row 3 x 8
bb shrug 3 x 12
leg press 4 x 10
hack squat 4 x 8

arms & abs
bb preacher curl 5 x 12
bb close grip bench press 3 x 10
db conc curl 4 x 10

db alternate bicep curl 4 x 10
cable triceps pushdown 4 x 10 (superset wif top)

ab crunch machine 4 x 12
knee raise 5 x 20

there are programs out there that includes squat in every workout. its all in the conditioning.
Legs day today;

10x10 squats
4x15 lightweight leg curls

ive never felt so tired before lol. god damn it if this doesnt make me grow im gonna quit lifting and play ping pong.

Thought I'd post mine. Usually, I improvise on what I'm gonna do the moment I step in the gym since I scout around to see what's free and what's not and work my routine around that. But generally it goes something like this.

Chest
Flat BB bench
Incline DB
Hammer-strength chest press
DB flyes
Cable/machine flyes

Back
BW/weighted pullups/chins
V-bar rows/BB rows
V-bar/underhand pulldowns
DB rows
Wide grip pulldowns
Rack pulls

Shoulders
BB/DB shoulder press
Reverse flyes
Front raises
DB/cable side laterals
BB and/or DB shrugs

Legs
Front squats
DB lunges
Leg curls
Leg presses
Leg extensions
Calf raises

Arms
Chins as warmups
BB/preacher curls
Hammer curls
Side cable curls
Incline curls/Zottman curls
BW/weighted dips
CGBP
Triceps pushdowns/rope pulldowns
DB extensions/Skullcrushers
Machine dips

Abs are an as-and-when kinda thing and are usually crunches+knee raises or leg raises.

Oh crap my bad, forgot to add. Generally 4-6 sets per exercise in the 8-12 rep ranges. For the compounds like bench and squats, I may go up to 6-8 sets and stay in the 5-10 rep range.

This post has been edited by -Dan: Oct 14 2011, 12:29 PM

This is what I did today. Arms & chest. Screwed up my wrist so couldn't really press or pull heavy, so went lightweight & played with tempo.

Pull-up
3 set; 10-5-3 reps; BW

Machine Chest Fly
4 set; 5-5-5 reps (15 reps in total) [1-1, 5-5, 2-4 tempo]; 35-30-25-25lbs
*superset with*
Push up (fist)
4 set; 10 reps; BW

*giant set, no rest in between*
Shoulder press, Lateral raise, Bendover wide row, Frontal raise [palm up], Fullmoon, single arm cross frontal raise [palm down], Bendover lateral raise
4 set; 8 rep; with either 10/5lbs DB

Machine Posterior Delt
4 set; 5-5-5 reps (15 reps in total) [1-1, 5-5, 2-4 tempo]; 12lbs

BB curl
4 set; 12-12-8-6 reps; 30-30-40-40lbs

Dip
4 set; until failure; BW

This post has been edited by raynx: Oct 13 2011, 11:59 PM

I did this workout with kyogensho a few weeks ago for shoulders:-

Smith machine shoulder press 3 x 4-6
Cable lateral raises 3 x 8-10
Cable rear delts (whatever variation) 3 x 6-10
Cable front raises (whatever variation as long as it's cable) 3 x 6-10

If I'm up for it with extra energy, but most of the time I don't.
Plate loaded machine shrugs 3 x 6-10

Chest/Tri's
Incline DB Press ramping sets 4 x 12-4 as i go heavier the reps go down
Barbell Bench 4 x 12-4
HS Chest Press 4 x 12-4
Cable Flys OR DB Flys 3 x 10-12

Skullcrushers 4 x 10-12
Rope Pulldowns 3 x 6-10
Cable One Hand Pulldowns (Till cant continue, varies between 2-4 sets) x 6-10

Back/Bi's
BB Rows 4 x 12-8
V Grip Pulldowns 4 x 12-6
Seated Machine Rows 4 x 10
Deadlifts 4-5 sets x 4-8
Sometimes will sub a few exercises with:
HS Plate Loaded Lat Pulldowns
Wide Grip Pulldowns
DB Rows (One hand)

Preacher Curls 3 x 10
Seated DB Curls 3 x 10
Standing Curls 3 x 10
Usually around 5-7 sets for biceps only. Friggin tired after deadlifts.

Shoulders
DB Seated Presses 4 x 12-6 OR Seated Smith Presses 4 x 12-6
Cable Lateral Raises 3 x 12-8
Seated Lat Raises 3 x 12-8
HS Shoulder Presses 3 x 12-8 (Lightweight)
Smith Shrugs 4 x 20-10
Will add front and rear delt raises before shrugs depending on how i feel that day

Legs
RDLs 4 x 8-6
HS Leg Presses 3 x 12-10
Squats 4 x 8-3
Before this I did hack squats after squats, but didnt really agreed with me so i added more sets to squats now

Holy volume. =( Looks solid though.

its a template routine from one of the threads in t nation, think you can find it if you google

"Do this routine instead of that routine" or something like that. Loose enough for me to put exercises i like into the template, but structured enough i guess.

Monday: Chest

Flat barbell bench press- 3 warm ups, 5 sets of 15-12-12-10-10 reps
Incline barbell bench press- 4 sets of 12-11-10-10 reps (alternate with dumbells)
Decline barbell bench press- 4 sets of 12-10-10-10 reps
Flat smith machine reverse grip bench press- 4 sets of 12-12-10-10 reps (alternate with machine)
One arm cable crossover (non stop)- 4 sets per arm, 15-12-12-10 (alternate with dumbells)

Tuesday: Back

T-bar rows- 3 warm ups, 5 sets of 18-16-16-14-14 (alternate with barbell rows)
Lat pulldowns to the front- 5 sets of 16-16-14-14-14
Close grip pulldowns- 4 sets of 12-12-11-11
Cable seated rows- 5 sets of 15-12-12-11-10
Underhand pulldowns- 3 sets of 12-10-10
Underhand barbell rows- 3 sets of 14-12-10 (alternate with dumbell rows)

....kinda lazy to type.. will update tis afternoon...

lol our volume are almost same but you eat like a beast,guess i am lil over

Mine here, 12 weeks for beginner.
http://www.bodybuilding.com/fun/beginner-t...ks-phase-3.html

Workout 1: Push Day
- Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
- Incline Dumbbell Bench Press: 3 sets of 8-10 reps 2-3 minutes rest
- Incline Dumbbell Flyes: 3 sets of 12-15 reps 2-3 minutes rest
- Barbell Shoulder Press: 3 sets of 6-8 reps 2-3 minutes rest
- Smith Machine Upright Row: 3 sets of 8-10 reps 2-3 minutes rest
- Dumbbell Lateral Raise: 3 sets of 12-15 reps 2-3 minutes rest
- Close-Grip Bench Press: 3 sets of 6-8 reps 2-3 minutes rest
- Dumbbell Overhead Triceps Extension: 3 sets of 8-10 reps 2-3 minutes rest
- Triceps Pressdown: 3 sets of 12-15 reps 2-3 minutes rest

Workout 2: Legs Day
- Squat: 3 sets of 6-8 reps 2-3 minutes rest
- Leg Press: 3 sets of 8-10 reps 2-3 minutes rest
- Leg Extension: 3 sets of 12-15 reps 2-3 minutes rest
- Lying Leg Curl: 3 sets of 12-15 reps 2-3 minutes rest
- Standing Calf Raise: 3 sets of 20-25 reps 1-2 minutes rest
- Seated Calf Raise: 3 sets of 20-25 reps 1-2 minutes rest
- Reverse Crunch: 3 sets to failure 1-2 minutes rest
- Crunch: 3 sets to failure 1-2 minutes rest
- Oblique Crunch: 3 sets to failure 1-2 minutes rest

Workout 3: Pull Day
- Deadlift: 3 sets of 8 <- I add my own
- Barbell Row: 3 sets of 6-8 reps 2-3 minutes rest
- Lat Pulldown: 3 sets of 8-10 reps 2-3 minutes rest
- Seated Cable Row: 3 sets of 12-15 reps 2-3 minutes rest
- Barbell Shrug: 3 sets of 6-8 reps 2-3 minutes rest
- Barbell Curl: 3 sets of 6-8 reps 2-3 minutes rest
- Incline Dumbbell Curl: 3 sets of 8-10 reps 2-3 minutes rest
- Preacher Curl: 3 sets of 12-15 reps 2-3 minutes rest
- Wrist Curl: 3 sets of 10-12 reps 1-2 minutes rest

Home Workout.. =)

Mon
tricep lying extension 3x8
tricep extension 3x8
push up 3x10
Abs

Tues
bicep curl 3x8
hammer curl 3x8
dumbbell row 3x8
dead lift 3x8
Chin ups 3x8
Abs

Fri
military press 3x8
Side Raise 3x8
Reverse Flies 3x8
Front raise 3x8
tricep lying extension 3x8
tricep extension 3x8
triangle pushup 3x10
Abs

Sat
Chin ups 3x8
squats 3x8
bicep curl 3x8
hammer curl 3x8
Abs

This post has been edited by Ice BabY: Oct 14 2011, 08:23 PM