-Dumbbell Flatbench          6       8-12

-Decline bench               5       8-12

-Push ups (slow)             5       12-20

-One arm dumbbell ext.      4-5      8-12
(over head)      

-Dips                        4       8-10    

Day 2
Shoulders

-Shrugs (smith machine)      5       8-12

-Military press (smith)      6       8-12

-Behind the neck press       6       8-12

-Lateral raises              4       8-12

-Barbell front raises        4       8-12

-Abs (crunches)              2        50

Day 3
Back

-Lat pulldowns               5       8-12

-Front lat pulldowns         5       8-12        
(straight arm)

-Deadlifts                  4-5      4-8

-Bentover row                5       8-12

-Pullups                     2       10-15

-Abs (crunches)              2        50

Day 4
Legs

-Hack squats                4-5      8-10

-Leg extensions             4-5      8-10

-Leg press                  4-5      8-10

-Standing calf raises       4-5      8-10

Day 5
Arms

>Triceps

-Overhead Dbell ext.        4-5      8-10

-Rope pulldowns             4-5      8-10

-Tricep (diamond) pushups    4       10-15

>Biceps

-Cable one arm curls         4       8-10

-Dbell inside curls          4       8-10

-Barbell Curls               4       8-10

My friends dad made this for my friend and I and it works pretty well if you do it correctly.

Just though I'd share it :)

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Isn't that a bit too much?

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Yea sorry I forgot to add he recommended doing 3 workouts from each day to do.. But I myself do all the workouts for that day

For anyone but a beginner, that is a pretty shitty workout for strength

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http://www.golivewire.com

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How so??

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that workout is a typical bunch of random exercise with typical "8-12" reps.

1.) If youre a beginner, your body isnt gonna have as high a work capacity. As a beginner, pretty much anything will get you stronger... for awhile.

Other than an absolute beginner, if you want to gain any real strength, you need to be incorporating heavy loads in the 1-6 rep range.

Lots of other factors, but if you want to get strong, youre not gonna do with with sets of 12.... not for very long.

If your goal is strength, you dont focus on exercises like lateral raises.

Big difference between a workout for a bodybuilder and one for strength.

The base of your workout should be big, multi joint compound exercises, not small, isolation exercise.

If you seriously want to get strong, education is key.

If you want to get a good beginner's book for strength training, try one of Mark Rippetoes books.

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http://www.golivewire.com