Members Routines....POST YOURS!

Monday - shoulders.

military press - 4 sets of 5-6, pyramiding up to 65kg
machine press - 2 sets of 6-8, up to 90kg
ez bar upright rows - 3 sets of 5-6, up to 60kg
dumbell rear laterals - 3 sets of 15, up to 12.5kg
dumbell side laterals - 2 sets of 15, up to 12.5kg


Tuesday - back and tris

wide grip chins - 3 sets with 3 second holds at top to failure OR wide grip pulldowns - 4 sets 0f 5-6 up to 80kg
underhand barbell bent over rows - 4 sets of 5-6 up to 80kg
close grip seated cable rows - 3 sets of 6-8 up to 85kg
skullcrusher/close grip bench supersets - 2 sets of 5-6 each exercise up to 40kg
2 hand rope pushdowns - 3 sets of 6-8, last set drop set


thursday - legs

squatt - 4 sets of 5-6 up to 140kg
squatt (leg) press - 3 sets of 4-6 up to 400kg
leg extension - 2 sets of 5-6
hamstring curl, one leg - 3 sets of 6-8 up to 70kg
calf press drop set - 2 sets of 25+, 250kg (10 reps)- 150kg (10 reps) - 100kg (failure)


friday - chest and bis

flat dumbbell press - 4 sets of 4-6 up to 42.5kg
incline barbell bench - 3 sets of 4-6 up to 80kg
wide grip dips - 3 sets to failure
decline flyes - 2 sets of 12-15 up to 15kg
barbell curl - 3 sets of 6-8 up to 50kg
hammer curl - 3 sets of 6-8 up to 22.5kg


i know every1 says this, but these are all done with PERFECT form. the first sets are always warm up sets, the listed exercises are working sets only. the last reps of the later sets for each movement are usually forced reps with a spot, and the last set is usually to failure. all exercises are executed with controlled, slow negatives and powerful positives.

Nutrition - typical day

1. 4 eggs scrambled on 3 pieces of wholemeal toast
glass juice
multi vit/min
banana
black coffee

2. can of tuna
3oz rice
green tea
cereal bar

3. (pre workout)
low fat yoghurt
banana
3g creatine

4. (post workout)
2 scoops whey
2 scoops powdered milk
1 scoop sugar
3g creatine
2 bcaa tablets
4 lucozade tablets

5. large grilled chicken breast
fried peppers/carrots/onions/beansprouts/mushrooms (olive oil)
3oz pasta

6. large ham and cottage cheese sandwich (4 bits wholemeal bread)
low fat yoghurt

7. pint of milk
1 scoop powdered milk
1 scoop whey

Plus abt 4-5 litres water

Mine all depends on what im doing, at the moment im doing

mon/wed/fri Taekwondo training

Tues/thurs Nega chins, DB bench, DB bench(more tricep based)
all 1 set to failure

This is quite a light routine becuase we do a lot of training at T' and im proably already overtraining becuase of that

My taek training is a practice using a light bag then a two hour class.

My usual routine would be

Mon/Wed/Fri

Deadlifts
SLDL
BO ROWS
Mil Press
DB Bench
Nega Chin
Trunk curl or isolation crunch
Stretches and vacuums

I only do 1 set of each but i keep going till i nearly puke or faint, i made great progress with this routine for the time i was doing it, but then i got flu and was back to where i started.

new routine, westside for skinny bast@rds

Rotate exercises every 3 weeks

Monday
A.)Dips/Barbell Bench/Rack Lockouts work up to a 3RM
B.)Flat/Incline/Decline DB Press-3x8
C.)Bent Over Rows/Cable Rows-4x10
D.)Scarecrows/Face Pulls/Bent over cable flyes-3x12
E.)Hanging Leg Raises/Weighted Swiss Ball Crunches/Standing Cable Crunches-4x15
HIIT for 5 Mins

Tuesday
A.)Deadlift/Squats/Rack Pulls work up to a 3RM-5RM
B.)Lunges/Single Leg Squats/Step-ups-3x8
C.)GHR/RDL/Pull-Thru's-3x8
D.)Heavy DB holds/Plate Pinching/Wrist Curls-3x15seconds

Thurs
A.)Bench/Dips/Pushups-3xmax
B.)Triceps extension/Pushdowns/Skullcrushers-4x10
C.)Chins/Pullups-4x10
D.)DB shoulder Press/Shrugs-3x10
E.)Thick Bar Curls/Hammer Curls/Alternate Curls-3x10
F.)AB circuit-3xmax
HIIT for 5 Mins

Friday
A.)Squats/Front Squats-3x15
B.)GM/Seated GM-3x10
C.)RDL/Pull-thru-3x10
D.)Standing Calf Raise-3x10

mon-
squat - 2 sets 5 reps
calf raise - 3 sets 10 reps
weighted pull ups - 3 sets 5 reps
bent over row - 3 sets 5 reps

tues-
bench - 2 sets 5 reps
weighted dips - 2 sets 5 reps
hammeer curls - 2 sets 8 reps
barbell curl - 2 sets 8 reps

thurs-
deadlift - 2 sets 5 reps
squat 2 sets 5 reps
calf raise - 3 sets 10 reps
military press - 2 sets 5 reps
upright row - 2 sets 6-8 reps

fri-
dumbell chest press - 2 sets 6 reps
incline flyes - 2 sets 5 reps
skull crushers - 2 sets 8 reps
dumbell extentions - 2 sets 5 reps

i do legs and chset twice a week cos they are my weeknesses. ive tried doing them once a week but they lag behind.

I walk to my gym which takes 1 hour each way. The return trip takes a bit longer on legs day

Monday - Chest and Back

Lat pulldowns 2x8 alternated with weighted dips 2x8
Seated cable row 2x8
DB incline benchpress 2x8
DB incline flyes 1x8

Standing palms-up BB behind the back wrist (and finger) curl 2x8


Wednesday - Shoulders, Triceps and Biceps

Seated DB press 2x8
Lateral raises 2x8
Bent over DB flyes 2x8
Bent over cable flyes 1x8

BB curls 2x8 alternated with skullcrushers 2x8
Reverse grip BB curl 2x8
Cable rope overhead tricep extension 2x8


Friday - Legs

Squats - First heavy set 10 reps, 2nd heavy set (+25% weight) to failure.
Stiff legged deadlifts 2x10
Seated calf raises 1x15, 1x10
Standing one leg DB calf raise 2x10


Weekend - Abs
Hanging leg raises alternated with Crunches

thought i'd post what I do..very open to suggestions/criticisms etc

MON: Chest & Arms
4x10 BenchPress
4x10 Incline BenchPress
4x10 DB Flyes

4x10 Standing Cable Curl
4x10 Barbell curl
4x10 Tricep Kickback
4x10 Standing cable pull down

WED: Legs

4x10 Squats
4x10 Leg extension
4x10 Seated Calf Raise
4x10 Leg Press

FRI: Back & Shoulders

4x10 Bent over rows
4x10 Lat Pull Down
4x10 Seated cable row

4x10 Seated Military Press
4x10 Standing Lat raise
4x10 Shrug

Abs eveyday (4xsitups to failure on ab cradle & 3x hanging leg raises to failure)
Boxing twice a wek counts as cardio (+xtra abs)
Canny fu.c.ked after this altho I'm nnot sue about no of reps and sets etc

Day 1

Deads (triples then singles)
Bench
BB Row
Grip (static holds to failure)

Day 2

Squat
OH BB Press
Dip
Lat Pulldown

Day 3

Good Mornings
Incline DB Bench
CG underhand chins
Abs (3x12 weighted - differing exercise everytime.)

Basiclly train when recovered but aiming for every two days.
All exercises 3x5 unless otherwise stated.

Humph

i do a 4 day split over a 5 day week, training tues, wed, fri, sat and sun. This means that each body part gets trained every 5 or 6 days (i.e if i trained chest last weds, it would get trained next 6 days later next tues, then 5 days later the following sunday)

At the moment my split is chest, shoulders/bis, back/tris , legs.

i dont really stick to the same exercises or exercise order although i usually train pyramid style

ORIGINAL: Humph


Basiclly train when recovered but aiming for every two days.
All exercises 3x5 unless otherwise stated.

Humph

surely if you are going all out heavy as you can on that routine you wont be recovered in two days? at least 3 or even better 4 days may yield better results?

Hi m8. Yeah youve got a valid point and last time I did this every three days was fine. Might just give two a go and see how I get on but reallt listen to my body with regards to if im overtraining.

3 days was good but my lifestyle was more hectic and my diet was poo so expecting better things this time round.

Humph

DOGGCRAPP

ORIGINAL: ap

DOGGCRAPP

same to you mate lol

hi guys

just thought i´d post the routine that has been very sucesful for me.

each muscle group is worket 2wice a week...some may say overtraining but it´s worked very well for me as a natural.

day 1

Chest/shoulders/triceps

encline bench press:3 sets
flat bench press:3sets
decline bench press/dips:3sets
encline flyes:3sets

on the second chest workout i use only dummbells. 1- barrbell 2- dumbbell


Delts:

military press:3sets
lateral raises:3sets
rear delts machine or bet over laterals: 3 sets

Triceps:

scull crushers: 3 sets
overhead tricep extention:3 sets
bar or rope pressdowns:3 sets-drop sets to finish it off

reps:10 8 6

day 2:

Legs

leg extention: 3 sets
squat:3 sets
lunges:3 sets
leg curl:3 sets
stiff leg deads:3 sets
leg extention:3 sets
calf raises:3 sets

reps:12 10 8

day 3

Back/Biceps

front pulldowns: (there isnt a chins bar in my gym): 3 sets
barrbell rows:3 sets
dummbell rows: 3 sets
reverse grip pulldowns:3 sets

barbell curl:3 sets
dummbell curl:3 sets
preachur: 3 sets


reps:10 8 8/6

day 4 off:

day 5: repeat

everyset is taken to failure and sometimes forced reps are used.

monday: chest/shoulders/tris
Tuesday:legs
wednesday:back/biceps
thursday:off
friday:chest /shoulders /tris
sat:legs
sunday:back/biceps


if you eat a alot you should see good results.

if anybody gives it a try.. post your results


good luck

I love that quote from beyond brawn, jonbaker.

Great thread this, i'll be sure to add my routine upon my return.

ORIGINAL: jonbaker

ORIGINAL: ap

DOGGCRAPP

same to you mate lol

ORIGINAL: Renegade

I love that quote from beyond brawn, jonbaker.

Great thread this, i'll be sure to add my routine upon my return.

ORIGINAL: jonbaker

ORIGINAL: ap

DOGGCRAPP

same to you mate lol

yeah, made me laugh when i first read it. Beyond Brawn and the insiders guide to weight training technique are my bibles. Been following mcroberts advice for 7 weeks now and already seeing great results

I'm just back from a 5 month shoulder injury, and this is the routine I am using just now till I can see hoe I cope. I will probably do this routine for about 3 months, then step it back up to training 4 days a week rather than 3.

A Good Beginner's Routine

Schedule
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Workout #1 Workout #1 Workout #1
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1
EXERCISE Set #1 Set #2 Set #3
Crunches – 10-15 Reps 0
Squats - 12-15 Reps
Straight Leg Deadlifts - 12-15 Reps
Flat-Bench Presses - 10-12 Reps
Bent Over Barbell Rows - 10-12 Reps
Presses Behind The Neck - 12-15 Reps
Triceps Extension - 10-12 Reps
EZ Barbell Curls - 10-12 Reps
Standing Calf Raises - 15-20 Reps

So are you on the dogcrapp routine mate? Or have you devised something from the reccomendations in the bible?

Are you also following the doggcrap diet, like ap??

I am not able to train at the moment, due to torn ligaments and cracked rib, but when I come back I plan to do this;

http://www.hypertrophy-specific.com/hst_index.html

Take a look at it, it's a different approach to conventional training, let me know what you think. THe principles seem similar to doggcrap. I was training on the franky ny routine for well over 6 months until I was injured, I hadn't plateud, or reached my max weights... but when I return, I want a change.....

ORIGINAL: jonbaker

ORIGINAL: Renegade

I love that quote from beyond brawn, jonbaker.

Great thread this, i'll be sure to add my routine upon my return.

ORIGINAL: jonbaker

ORIGINAL: ap

DOGGCRAPP

same to you mate lol

yeah, made me laugh when i first read it. Beyond Brawn and the insiders guide to weight training technique are my bibles. Been following mcroberts advice for 7 weeks now and already seeing great results

Hitting each bodypart twice per week

Monday

Chest - Flat Flyes & Dips 3 x 8 each
Back - Lat Pulldown & Cable Rows 3 x 8 each
Biceps - Dumbell Curls & Hammer Curls 3 x 8 each

Tuesday

Legs - Front Squats & SL Deadlift - 3 x 8 each
Shoulders - DB Press & Shrugs - 3 x 8 each
Triceps - CG Bench & Pushdowns 3 x 8 each

Thursday
Chest - Inc Bench & Inc Flyes 3 x 8 each
Back - Deadlift 3 x 5, Stiff Arm Pulldown 3 x 8
Biceps - Barbell Curls 3 x 8

Friday

Legs - Squats 3 x 8 & Calf Raises 3 x 15
Shoulders - Lat Raises & Rear Lat Raises - 3 x 8 each
Triceps - Lying Extensions 3 x 8

monday
bench press
squat

wed
squat
rack pull

friday
rack pull
bench press

alldone 5x5

ORIGINAL: tony1blue

monday
bench press
squat

wed
squat
rack pull

friday
rack pull
bench press

alldone 5x5

how can you do squats on monday then wednesday, there is no way you would be recovered from your monday workout (presuming you aren't juicing) imo. Deadlifts?? how about this...

Monday

Squat
Bench press
Over head press


Thursday

Deadlift
Rack pull
Shrug