I don't understand why you would pay a stranger you never met for a worthless workout routine. Strangers you've never met will give you worthless routines for free. For example,
PowerBuilder said:
i told him i wanted a 4 day split working between 85 & 95% of my 1RM
Monday: squat 3x6-8
Tuesday: bench press 3x6-8
Thursday: deadlift 3x6-8
Friday: crunches 10x 100
there you go, a worthless 4-day split routine working 85-95% 1RM.
I didn't look at your workout journal yet. Have you yet managed 5 reps at least of,
Bench & row, 100% bodyweight
Squat, 150%
Deadlift, 175%
?
If not, then you are still a rank beginner like most of us and should do a full-body routine 3 times a week. And that is not very complicated to come up with, in every session put something overhead, lift something off the ground, do a deep knee bend.
I hate to sound like Markos but it's true, the basic bodyparts are chest/shoulders/tris, back/bis and legs. Chest/shoulders/tris are worked by presses, bench, incline bench, overhead press, etc. Back/bis are worked by pulls, deadlift, chins, rows, cleans, etc. Legs are worked by bending at the hips and knees and then extending again while supporting or pushing weight, squats, deadlifts, etc.
Which all boils down to in every session put something overhead, lift something off the ground, do a deep knee bend. And in every session, more, more and more - more weight, or more reps, or more sets.
The basic routines are not that complicated. The complication comes in the technique, making sure that you get the most out of your exercise as possible. Someone else with the same build as me could get more out of squats with 60kg than I would with 100kg, because he does them with better technique - different movement during the squat, less rest between sets, different tempo of movement, whatever.
Seriously, why are you searching for all these different routines? What do you hope to accomplish?
