need some help

[huge56]

After months as a newbie trying to stay on an intense 5 day split I finally broke down and realized you all were right about full body splits for a newbie. Please critique or suggest some changes. Thanks


Monday:  Flat bench X4   6-8 reps
   Military Presses X4  8 reps
   Dead lifts X4   8-6 reps
   Barbell Curls X4 6 reps
   Dips X4 10-12
Squats X4 8-10 reps
Calf Raises X4   12-15 reps


Tuesday:   Flyes X4   8-10 reps
   Shrugs X4   10-6 reps
   Seated Rows X4 8-10 reps
   Incline curls X4 10-12 reps
   Triceps Extensions X4 8-10 reps
Leg Curls X4 10-12 reps
Calf Raises X4 12-15 reps   
      

Wednesday: rest

Thursday: Incline bench X4 6-8 reps
   Lateral Raises X4 8-10 reps
   Bent Rows X4 10-12 reps
   Concentration curls X2 6-10 reps
   Preacher curls X2 6-10 reps
   Dips X4 10-12 reps
   Squats X4 8-10 reps
Calf Raises X4 12-15 reps

Friday:  Pullovers X4 8-10 reps
   Power Cleans X4 6-8 reps
   Dead lifts X4 6-8 reps
   Barbell Curls X4 6-8 reps
   Dips X4 10-12 reps
Leg Curls X4 10-12 reps
Calf Raises X4 12-15 reps


Abs every day

[lilwoday09smb]

well if your gonna dop a full body routine i think its every other day, if u feel like hitting the gym 4 times a week i would do an upper lower split. also i noticed u wever doing dips 3 days a week that may be a lil much. heres what i would do.

mon chest, shoulders, tris
bench press 3 x 6-8
military press 3 x 6-8
dips 3 x 6-8
skulll crushers 3 x 6-8
lat raises 3 x 8-10
pull overs 3 x 8-10

tues legs, back, bis
squats 3 x 10-12
leg curls 3 x 10
chin ups 3 x max
bb rows 3 x 6-8
bb curls 3 x 6-8
calf raises 3 x 10-15

wed rest

thur
incline bench press 3 x 8-10
db shoulder press 3 x 8-10
dips 3 x 8-10
upright rows 3 x 8-10
close grip bench 3 x 8-10
shrugs 3 x 8-10

fri
deadlifts 3 x 6-8
leg press 3 x 8-10
lunges 3 x 10
pull ups 3 x max
db rows 3 x 8-10
db curls 3 x 8-10
standing calf raises 3 x 15-20