I workout 3 times a week (Monday, Wednesday, Friday). On Mondays I do chest, triceps, biceps, and shoulders. Wednesdays are legs (quads, hamstrings, calves, and inner and outer thighs). Fridays I do back and chest.
If you have free weights then you pretty much have all you need (the other stuff is luxary). Every workout I do is done w/ basic equipment (w/ a few exceptions, but they can be done w/ free weights).
I have been weight training for 15 years (off and on). The last year or so I feel I have finally figured out what to do. Everyones body and discipline is different so it is best to experiment w/ different routines to find which works best for you. Here is what I do:
Before every workout I stretch for about ten minutes and then either do the treadmill or eliptical for five minutes. Then:
Mondays:
Flat Bench- 15 reps w/ bar only, 10 reps of 135 (these first two are strictly for warm up). Then I do sets of 6, 4, and 2 reps. I do as much weight as I can possibly do for the number of reps I want. Sometimes I have to have help.
Incline Bench- I also do 6, 4, and 2 reps of as heavy as I can stand
Decline Bench- 6, 4, and 2 reps (heavy)
Preacher Curls- 1 warm up set w/ little weight then 6, 4, and 2 reps. (heavy)
Standing Curls- 6, 4, and 2 reps (heavy)
Alternating Dumbell Curls 6, 4, and 2 (heavy)
Skull Crushers- 3 sets of 10
Pull Downs (w/ rope attachment)- 3 sets of 10
My shoulder excercises are kinda different then I see others do because it consists of various movements I've seen people use but I have altered them. First, I stand w/ my arms at my side and my elbows bent 90* w/ a dumbell in each hand. I raise my arms out to the side w/ my elbows still at 90* then slowly return them down. I do this for 3 sets of 10, 7, and 5 w/ a warmup set in the begining. Next, I take a 45 lb. plate and w/ my hands on each side simply raise it straight in front of me. This is done for 3 sets of 10.
Wednesday:
Squats: 10 squats w/ no bar nor weights. 7-10 squats w/ bar only. Then 3 sets of 6, 4, and 2 reps. (heavy)
Next I superset leg raises w/ push downs (quads and hamstrings) 3 sets of 10, 7, and 5 reps (heavy)
Calf Raises- I cheat and use a machine but you can do the same thing w/ a bar. 3 sets of 10, 7, and 5. Each rep I hold up for 3 sec. and down for 3 sec.
And finally I do a couple of exercises for inner and outer thighs
Friday:
Stretch and warmup
Bench: Flat, Incline, Decline as mentioned above
Rows: warmup set then 3 sets of 10, 7, and 5
Lat Pull Downs: warmup set then 3 sets of 10, 7, and 5.
Shrugs: warmup set then 3 sets of 10, 7, and 5. Once in awhile I add one more set w/ one rep to kinda max out.
Sorry for the long post but you did ask for routines. Fridays are my slackest day and the one I skip about every other week. But I'm not realy concerned w/ building allot of strength in my back and I like to give my chest somewhat of a rest every now and then. Remember that your muscles grow outside the gym not in it. Give the muscle groups you work plenty of time to rest between workouts. That was the thing that once I learned it helped me the most (and doing heavy, low rep exercises). On average I gain about 5 lbs. a week on the weight I use to workout w/. I also take a week off every now and then (about once every month or every other month). I don't take any supplements or protiens. HTH.
