Members Routines....POST YOURS!

Monday Chest -  All Clean Quality Reps Very Controlled~

Flat BB Chest Press - 60kg x 20 - 100kg x 16 - 140kg x 10-12(vary) - 160kg x 6
Incline BB Chest Press - 60kg x 16 - 80kg x 12 - 100kg x 10 - 100kg x 8-10
Incline Flies - 20-25 KG DB's 4 x 14-16
Machine Press Hands Straight - 50kg x 16 - 70kg x 10 - 70 x 8-10


Tuesday Biceps -

Standing Alternate DB Curls - 20kg x 16 - 27.5kg x 8-12 (3 sets on this)
Seated Cable Preacher Curl(small bar) - 35kg x 16 - 45kg x 10 - 50 kg x 8-10 - 30kg x 8-12 last set-
Seated Incline Alternate Hammer's - 4x 20kg x14-16Reps
1 set of 30kg - 21's to burn out before i leave

Wednesday  Shoulder's / Traps - ( one of my favourite's )

Seated Press Behind Neck -  60kg x 16 ~ 80kg x 14-16 ~ 100kg x 10-12 ~ 140 x 2-3 (depends how i feel sometimes 120kg)~~~~~~~~~~~

Standing Side DB Raised ( dont know real name of this exercise, Lift both arms up same time side ways-)
4x 20kg Set's

Front Shoulder Raise's - 20kg Plate 4x Sets

UpRight Row's - 40kg x 16 ~ 60kg x 10-12 ~ 80kg x 6-10  ~ 60kg x 8-10
Shrugs BB - 100kg x 25 ~ 140kg x 16 ~ 180kg 8-10

Thursday Triceps -

Dips - 2x 12-14
Tricep V Bar Pull's - 40kg x 16 - 50kg x 16 - 60kg x 14 -  80kg  x  10
Tricep Rope - 30kg x 16 - 40kg x 14  x 2 - 50kg x 10
Close Grip Bench 50kg x 3

Friday - Back -

Behind Neck Pull Down - 60kg x16  !  70kg x 14 -  80kg x 12  90kg x 8-10
BB Row's - 4x 80kg
Pull downs with Straight hands Is 90" angle ( dont know name ) - 80kg x 14 90kg x10-12 ( 3 sets )
Dead Lifts - 100kg x 12 - 140kg x 12 ( stay this weight atm. Bad lower back- 2 more sets )



Please comment~





 

Best Bench - 200kg
Best Shoulder Press - 150kg
Best Shrug - 220kg
Best Deadlift - 200kg
Updated Profile : 28/05/2009
Age: 23
Weight: 19"
Height: 6"3

Go all out, Or dont go out at all~

Monday.
Deadlift - 3 x 3, 4 x 1
Bench Press - 3 x 8
Squat - 4 x 8
Bent Over Row - 3 x 8
Lat Pull Down - 3 x 8
Ez bar curls - 3 x 8

Tuesday
Bench Press - 3 x 3, 4 x 1
Squat - 3 x 8
Deadlift 4 x 8
Incline Bench - 3 x 8
Close Grip Bench - 3 x 10
Tricep Pushdown - 3 x 10

Thursday
Squat - 3 x 3, 4 x 1
Deadlift 3 x 8
Bench Press 4 x 8
Leg Extension  - 3 x 10
Leg Curl - 3 x 8
Calf Raise 4 x 10

Friday (LIGHT)
Flys - 3 x 10
Press ups 3 x 20
Hammer Curls 3 x 8
Seated Row 3 x 10
Crunches *superset* Weighted sit up 3 x 20.

This is the mine!!!

Mon
Push Training
Incline bench Press w/dumbells
Peck deck machine
Dumbell flyers
Scott Curl
Biceps Curl
Concentrated curl

Wed
Pull training
Pull ups
Front cable rows
Hammer rows
Dumbell rows
Dumbell triceps extention
Dumbells triceps kicks

Fri
Shouder Training
Militar Press
Rear rises
Chin rows
Cable lateral rises

P.D.: like i´m a disable person i do only 1 excercise for the leg...
Leg press 45º
 

TEAM BODYBUILDING RULES©

Monday

Squat 4 X 6
Bent overs 4 X 6
Stiff leg Deadlifts 3 X 8
Shrugs 3 X 12

Wednesday

Flat Bench 4 X 6
Weighted dips (15kg) 4 X 8
Decline Bench 3 X 6
Bicep curls 3 X 8

Friday

Deadlift 4 X 6
Weighted Widegrip Pull ups 4 X 8
Seated Shoulder Press 4 X 6
Skull Crushers 3 X 8

check out this powerful Nononsense muscle building program!! Nononsense

Hi all,

I,m 6 weeks into this routine and I'm wondering if I'm over doing it??

Day 1: Legs
Day2: Chest and Back
Day 3: Abs
Day 4: Shoulders and Arms
Day 5: Rest

I spend about an hour each session and target each body part with 3 exercises doing 3 sets of 10-12 reps per set.  For example, Day 2 consists of: Incline Dumbell flyes, Flat Dumbell press, machine press and cable crossovers.  Then, seated rows, Lat pull downs and bentover rows.

I've made some gains and with the help of a high protein/low carb and almost zero fat diet (plus 3 protein shakes a day I've dropped some excess body fat. 

Trouble is, I'm exhausted!  I train to failure on the last set on every exercise.

Comments and advice please :)

T0NY


i do racks instead of deads because of an niggle, each week i lokwer the rack pull height so in a couple of months this will be a full deadlift. my thinking is that this will slowly strengthen my back without aggravating it

Tony have you a link to maybe a vid for this might want to try this as my lower back is the weakest part.

Hi All,
 
This is my routine.
 
Mon.
 
Ped dec fly    3 sets x 10-8-6
Chest press   3 sets x 10-8-6
Lat pulldown   3 sets x 10-8-6
Leg extension   3 sets x 10-8-6
Leg curl   2 sets x 8
Lateral raise   4 sets x 10-8-6-5
Tricep pushdown   3 sets x 10-8-6
Bicep curl DB   3 sets x 10-8-6
 
I repeat this routine on wed and fri as i have only been training for about 4 weeks.
 
I started training when i was 15 and have been doing it on and off ever since irregularly.
 
Ian.
 
 

A/B 3-Day Split
 
Week 1
 
Monday - Workout A
Tuesday - Rest
Wednesday - Workout B
Thursday - Rest
Friday - Workout A
Weekend - Rest
 
Week 2
 
Monday - Workout B
Tuesday - Rest
Wednesday - Workout A
Thursday - Rest
Friday - Workout B
Weekend - Rest
 
Warm Up:
5-10 minutes light cardiovascular exercise followed by
10 repetitions @ 50% of working set
8 repetitions @ 60% of working set
5 repetitions @ 70% of working set
3 repetitions @ 80% of working set
1 repetition @ 90% of working set.
The previous 5 warm up sets should be performed prior to Barbell Squats and Deadlifts only, For all other exercises perform
10 repetitions @ 50% of working set
3 repetitions @ 75% of working set.

Workout A:
Barbell Squat 5 x 5
Bench Press 5 x 5
Barbell Row 5 x 5
Chin Up 5 x 5

Workout B:
Deadlift 5 x 5
MillitaryPress 5 x 5
Pull Up 5 x 5
Dips 5 x 5

Currently this;
 
Mon, wed, fri

B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls

i do 1 warm up set per compound exercise (15 reps) and 3 working sets (12 reps each)
 
 
but im think i may increase my sessions to four times a week like this;
 
mondays
B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls
 
Tuesday
B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls
 
Wednesday
rest day
 
Thursday
B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls
 
Friday
B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls
 
 
Saturday
rest day
 
 
Sunday
rest day

http://www.ugm.org.uk/

the tren of forums
 

I've just changed my routine. I was doing:

Day 1 (Back and Triceps)

Lat pulldown 3x10
1 arm dumbbell row 3x10
cable row 3 x 10
Shrugs 3 x10
Tri pushdown (using rope) 3 x10
Tri pushdown (bar) 3 x 10
1 arm tri extension with dumbbell 3 x10
Sit ups

Day 2 (Legs)

Leg Extension 3 x10
Squat 3 x 10
Hack Squat 3 x 10
Calf Raises 3 x 12
Sit ups

Day 3 (Shoulders)

Seated Dumbbell Shoulder Press 3 x 10
Lateral Raises 3 x 10
Front Raised 3 x 10
Rear delts 3 x10
Sit ups

Day 4 (Chest Biceps)

Flat bench Dumbbell Press 3 x 10
Incline bench Dumbbell Press 3 x 10
Cable Cross over 3 x 10
Arm Curls 3 x 10
Hammer Curls 3 x 10
Reverse Curls (EZ bar) 3 x 10
Sit ups
 
I'd been doing that routine for ages. I'm in fairly good shape. I'm not particularly big (5'10'' and around 13st 9lbs)
 For the last 2 weeks I've changed up my routine slightly, doing 5 sets of 5 reps on pretty much the heaviest weight I can do the 5 reps on. also with not much rest inbetween sets.

So I now do this:

Day 1 (Back and Biceps)

- Latpull down
- Bent over row (olympic bar)
- shrugs
- seated cable row
- preacher curls
- hammer curls

day 2 Chest Triceps

- Flat dumbbell Press
- Incline Dumbbell Press
- Cable Cross over
- Tricep Extension (rope)
- Tri Extension (single arm dumbbell above head)

Day 3 (Legs and Core)

- Leg Extension
- Squat
- Hack Squat
- Calf Raises
- Obliques (using 25kg disc)
- Straight Arm cable twists
- Crunches
- Plank

Day 4 (shoulders)

Seated Dumbbell Shoulder Press
single arm shoulder Press
Lateral Raises
Front Raised
Rear delts

managed to do a couple of decent sets on the 50kg dumbbells on chest press yesterday, very happy with that. Just need my gym to purchase 55kg and 60kg ones now lol

Hey guys, I'm new to this forum but have been training for a good few years. This the routine im currently following

Monday - Shoulders/Biceps
4 x side lateral raises
superset with
4 x military press

2 x upright rows
superset with
2 x front plate raises

2 x barbell (21s) curls
3 x db hammer curls

Tuesday - Back/neck
3 x Deadlifts

3 x weighted pullup
superset with
3 x barbell rows

2 x reverse pec dec
superset
2 x cable rows

2 x neck  bridge roll to failure
superset with
2 x nect twists on bench to failure

Wednesday - Rest

Thursday - Chest/Tri

4 x flat cable flyes
superset with
 4 x inc db press

2 x pressups to failure
superset with
2 x decline db

3 x scull crushers
superset with
3 x dips

Friday - Legs/calves

3 x leg extensions
superset with
3 x squats

3 x leg curls
superset with
3 x hack squats

3 x seated calf raises
superset with
3 x donkey calf raises

My workouts normally last between 35 - 50 minutes. One week I will do the workout i shown above aiming to reach around 10 -12 reps, the next week i may follow the same routine without supersetting and aim at 6-8 reps with heavy weights. I've been following this routing for 8 weeks and have noticed good improvements.

If there is anything in my workout that you think could be improved please say so, im open to suggestings.

Heres mine:

Tues - Chest & Shoulders

Bench Press x 5
Standing Military Press x 3
Incline DB Flyes x 3
Behind the neck Press x 3
Dips x 3
Wide Grip Upright Rows x 3


Thurs - Back & Traps

Deadlifts x 5
Wide Grip Pullups x 3
Bent Over Rows x 3
Dumbell Rows x 3
Close Grip Upright Rows x 3
Shrugs x 3


Sun - Squats & Arms

Squats x 5
I vary my arm routine to whatever exersises I feel like at the time but I do Bi/Tri/Bi/Tri for 3 sets each
Finish off with a set on Forearms

Seeing some good gains on this after 3 months off so will keep it up!!

BW: 80kg
-------------
DL: 180kg
Squat: 110kg
Front Squat: 80kg
Snatch: 45kg
C&J: 70kg

Monday: chest
Tuesday: biceps
Wednesday: tirceps
Thursday: back
Friday:shoulders

may also do legs on a friday depends if i have work or not i'd rather split up shoulders and back but this is how my training partner does it and seen as i have only just started i can't go changin his routine. been trainin since 22nd of october this year using this routine and so far everythin is goin great.

Just formulated my new programme tonight, last 6 weeks have been spent on mainly 6-8 rep power work with 2 Agonist/Agonist splits and a full body session in the gym, then Abs, Core, Plyometrics and Sprints left as separate sessions outside the gym. 6 Weeks before that was spent on basic Agonist/Antagonist for strength training at 8-12 reps. Training is aimed at building strength, power, speed and fitness for Rugby and MMA, so here goes:

Day 1 – Total Body (Emphasis: Chest & Shoulders)
4 x Flat Bench DB Flies, 15/12/8/10 reps
3 x One Arm Power Cleans, 8/8/8 reps
3 x Incline DB Chest Press, 12/8/10 reps
Giant Leg Press, reverse pyramid drop set, 6-8 reps each drop, 3 drops
3 x High Pull, 8/6/8 reps
3 x Lat Pulldowns WG, 12/8/10 reps
3 x Superset - Barbell Bench Press, 12/10/8 reps
Weighted Bench Dips, to failure
3 x Bicep Cable Curls, 12/6/8 reps
 
Day 2 – Total Body
4 x Bent Over Rowing, 15/12/8/10 reps
3 x High-Hip Deadlifts, 20/15/18 reps
Giant Hamstring Curls, reverse pyramid drop set, 6-8 reps each drop, 3 drops
3 x Eccentric Push Press, 10/8/8 reps
3 x Dumbell Bench Press, 12/8/10 reps
3 x Superset – Preacher Curls, 10/6/8 reps
            Behind Head Tri Extensions, 12/8/10 reps
4 x Cable Cross Overs, 15/12/10/12 reps
3 x Barbell Bicep 21s
 
 
 
Day 3 – Total body
 
3 x Superset - Squats, 10/6/8 reps
 Calf Raises, reverse pyramid drop set, 6-8 reps each drop, 3 drops
3 x Barbell Bench Press, 12/8/10 reps
3 x Reverse Grip Pushdowns,
3 x Giant Set - Arnold Press, 12/8/10 reps
            Cable Lateral Raises, 8/8/8 reps
            Cable Front Raises, 8/8/8 reps
3 x Incline Flies, 15/10/12 reps
3 x Barbell Step Ups, 10/10/10 reps
3 x Back Extension Row, 15/10/12 reps
3 x WG Seated Rowing, 12/8/10 reps
3 x Cable Hammer Curls, 12/8/10 reps


Starting this tomorrow, hoping it works! Ideas behind it are three full body sessions for control, muscle density, consistent strength and shock training. Lots of compounds and power moves for all round development, and the choice of full body sessions to replicate the unpredictability of a match. :)

--'I may not change the world but I'm sure to spark the mind that will'--

BASIC CONTEST POSES

http://www.youtube.com/watch?v=ALf-AlP2yZE

Radders

4 day cycle, 3 days off


Monday :

 

Bench press, 3 sets of 10 - 12 reps

Squats, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

 

 

Tuesday :

 

Benchpress, 3 sets of 10 - 12 reps

Barbell curls, 3 sets of 10 - 12 reps

Shrugs, 3 sets of 12 reps

 

 

Wednesday :

 

Benchpress, 3 sets of 10 - 12 reps

Behind neck press, 2 sets of 12 reps

Squats, 3 sets of 10 - 12 reps

 

 

Thursday :

 

Benchpress, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

Dips, 2 sets of how ever many you can do, 2 min break between set

Barbell curls, 3 sets of 10 - 12 reps

 

 

That is an awful routine, really is.
 
How on earth did you think it was a good idea to do BP 4 days in a row?

MT All Round Member of the Year

2011

Radders

4 day cycle, 3 days off


Monday :

 

Bench press, 3 sets of 10 - 12 reps

Squats, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

 

 

Tuesday :

 

Benchpress, 3 sets of 10 - 12 reps

Barbell curls, 3 sets of 10 - 12 reps

Shrugs, 3 sets of 12 reps

 

 

Wednesday :

 

Benchpress, 3 sets of 10 - 12 reps

Behind neck press, 2 sets of 12 reps

Squats, 3 sets of 10 - 12 reps

 

 

Thursday :

 

Benchpress, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

Dips, 2 sets of how ever many you can do, 2 min break between set

Barbell curls, 3 sets of 10 - 12 reps

 

 

missed out bicep curls on monday and wednesday.

The tattoo does not hide the skin, it reveals the nature of the man...

what about this for a youngster (pre teen) 1x per week.

Crunch punch with DB for warm up

Chins

Press standing with DB

Dips

DL with DB

Calf raise shrug with DB for cool down 


Any other suggestions?

well i'm a begginer and think i jus found the right routine for me, for the moment. at first i think i was concentrating on isolation( pls excuse my lack of knowledge) but been told to do more compound lifting.

so here goes.

day 1- shoulders/traps

seated db press 3x10 (please not im not lifting a lot of weight)
db front rises 3x10
upright row 3x10
barbell shrugs 3x10
bent over db raises

day 2 chest/ tri

bench press 3x10
incline db flyes 3x10 (fail)
db press 3x10
seated tri press 3x10(fail)
tri kickbacks 3x10
weighted dips

day 3 back/ bi

bent over barbell row 3x10
1 arm db row 3x10
deadlift????? i want to do em but got a bad back the last time, not sure wot weight i should be lifting.
e-z barbell curls 3x10
concentration curls 3x10
db curls3x10

day 4 legs/abs

barbell squat 3x10
lying leg curl 3x10
leg ext 3x10
crunches 3x20 (30 oblique)
reverse crunch 3x20

i try an do as much cardio on my rest days and/ or the mornings before work.
any input would be appriciated, cheers

john

Tuesday
Barbell Bench       5x5
Incline dumbell     4x8
Power Cleans       5x3
Tricep Pushdown  4x8
Squats                  1x5 , 2x5 , 2x5 , 1x3
 
Thursday
Deadlift                 1x5 , 2x5 , 2x5 , 1x3
Bent Row              5x5
Chins                    4xBW
EZ curls                 4x8
Hammer Curls       4x8

Tuesdays : BB Chest Press 4 x 8 
                  Incline DB Press 4 x 10
                  Incline DB Flys 4 x 10
                  DB Pullovers 4 x 10
                  Hammer Curls 4 x 10
                  Standing BB Curls 4 x 10
                  Pec Dec 4 x 10
                  Cable X Over 4 x 10 to exhaust

Weds :       Lat Pulldowns 4 x 10 (Close & Wide)
                  Low Row 4 x 10
                  T-Bar Row 4 x 10
                  Cable Str8 Bar Push Downs 4 x 12
                  Cable Tricep V bar 4 x 12
                  Cable Tricep Rope 4 x 12
                  High Pulley Overhead Tricep Extension 4 x 12

Thurs :       Shoulder Press 4 x 8
                  Military Press 4 x 8
                  Front DB Raise 4 x 10
                  Seated DB Lat Raise 4 x 10
                  Squats 2 x 6 sets (only just starting on these)
                  Leg Extensions 4 x 8
                  Leg Press 4 x 8

Friday :      Treadmill
                  Row Machine
                  Bike
                  Punch Bag

Also do 2 x 12 sets incline sit ups everyday.

I'm finding as the weight I use increases the number of maximum reps per set is slowly coming down, so most of the above will probably all be in the 4 x 8 range soon.

The above works for me, but will be seeking a change around in routine soon.
                 

Same muscle groups each week with typically these exercises:

exercise      reps per set

Monday: Shoulders and Abs
Seated overhead dumbell press 10-10-6-6
Standing dumbell shrug 8-8-8
Dumbell laterall raise 10-8-8
Cable upright row 10-10
Cable front raise 8-8
Standing rear-delt machine fly 10-8
Exercise ball sit ups 15-15-15
Abdominal machine weighted sit ups 10-10-10
Cool down on either treadmill, bike or cross trainer

Tuesday: Biceps and Triceps
Flat bench ez bar skullcrusher 10-10-8-6
Flat bench ez bar narrow press 10-8-8
Hanging triceps dips 8-8-8-8
Cable rope pushdown 8-8-8
standing ez bar arm curl 8-6-6-6
Standing single arm dumbell concentration curl 8-8 (each arm)
Standing V-bar cable curl 10-8-8
Standing dumbell hammer curl 10-10-10
Cool down on either treadmill, bike or cross trainer


Wednesday: Quads, Glutes and Calves
Barbell Squat 10-10-8-6-4
Seated Leg extensions machine 10-10-10
Leg Press machine 8-8-8
Front step squat - sorry can't describe it any other way, one leg in front of the other, lower the front leg til you can feel the glute working. 8-8 (swap legs two sets each)
Wide feet dumbell squad - 10-10
Seated toe raise machine - 10-8-8-8
Standing dumbell calf raise (weight in each hand, both legs together) - 10-10-10
Cool down on the stepper

Thursday: Back and Hamstrings
Barbell Deadlift - 10-8-6-4
Bent over barbell row - 8-8--6
Single arm dumbell row - 10-10 (2 sets each side)
Seated weighted row - 8-8-6
Stiff legged barbell deadlift - 8-8-6
Lying leg curl machine - 10-8-8
Single leg curl machine - 10-10 (2 sets each side)
Cool down on either treadmill, bike or cross trainer


Friday: Chest and Forearms
Flat bench press (mix it up between dbells and bar) 10-8-8-6-4
Incline bench (same as above) 10-8-6
Incline bench dumbell flys 10-8-8
Cable crossover  8-8-8
Seated Chest press machine 12-8-12-8 (light, heavy, light, heavy)
Dumbell wrist curl (palm facing me) 10-10-10 (3 sets each arm)
Dumbell wrist curl (knuckle facing me) 10-10-10 (3 sets each arm)
Cool down on either treadmill, bike or cross trainer



Saturday and Sunday, rest days


Quite enjoying it, seems to be working quite well with my eating and supplements.

Hi all, This is the plan i picked up off the net a while ago.
 
Train like your posseses with this plan and it works a dream!
Monday Back

Incline T-bar rows 3 sets x 10 reps

One arm dumbell rows 3 sets x 8 reps

Bent-over barbell rows 3 sets x 8 reps

Lat pull downs 3 sets x 15 reps

Seated upright row machine3 sets x 15 reps

Hammer strength pull downs 3 sets x 15 reps

Seated low cable row 3 sets x 20 reps

Rear delts on fly machine 4 sets x 10 reps

Bent over dumbell rear laterals 4 sets x 10 reps
Tuesday

Chest

Incline bench press 2 warm-up sets and then 3 sets x 8-12 reps

Flat dumbell press 3 sets x 10 reps, drop set on last set

Hammer strength incline press 3 sets x 10 reps

Weighted dips (with chains) 3 sets to failure

Cable crossovers 3 sets x 15 reps
Wednesday

Rest
Thursday

Biceps

Standing dumbell curls 3 sets x 8 reps

Standing barbell curls 3 sets x 12 reps

Preacher curls 3 sets x 12 reps

Triceps

Tricep pushdowns 3 sets x 15 reps

Seated dip machine 3 sets x 15 reps

Rope pushdowns 4 sets x 12 reps
Friday

Legs

Leg extensions 2 warm-up sets x 100 reps

Squats 2 light sets then 2 heavy sets to failure

Hack squats 3 sets x 10-15 reps

Leg press 3 sets x 30 reps

Seated leg curls 3 sets x 15 reps

Standing leg curls 3 sets x 10 reps

Lying leg curls 3 sets x 12 reps
Saturday

Lower back

Deadlifts 3-4 warm-up sets then 4-5 heavy sets x 5-8 reps

Shoulders

Military press 2 warm-up sets and then 3 sets x 10 reps  

Side laterals 3 sets x 8-12 reps

Dumbell front raises 3 sets x 8 reps

Upright rows 3 sets x 12 reps Sunday

Off

heres the routine im doing at the moment and i LOVE it. sorry its written in a weird way i wrote it as an article for the monster site:

workout 1 – chest and triceps
workout 2 – back and shoulders
workout 3 – legs and biceps

The training week will look like this:

monday – W1
tuesday – W2
wednesday off
thursday – W3
Friday – W1
saturday – W2
sunday off
monday – W3
tuesday – W1

……………………….. and so on following that pattern
Wednesday and sunday are rest days. this allows for bodyparts to be trained twice per week. every 3 weeks one of the workouts will only be trained once. as you can see on week 2 W3 will be trained twice but W2 will be only trained once. this allows for maximum muscle stimulation twice per week (every 4 days). this will allow for maximum recovery but muscle stimulus more regularly. if you train a muscle group on a monday, by thursday it will normally be fine to train again, but you dont, you leave it fully recovered and doing nothing for another 4 days. whats the point. that muscle could be growing in those 4 days but its not as its had no stimulus. This plan is the perfect combat to that.

so the workouts must tie in the bodyparts. normally if training a bodypart once per week i would do maybe 5 exercises of 3 sets per bodypart. due to training each part every 4 days this is not necessary. the workout will be as follows:

W1: chest and triceps
flat bench press – 5 x 5
incline dumbell press 3 x 8
cable flyes – 3 x 8
weighted dips – 5 x 5
cable pushdowns – 3 x 8

W2: Back and shoulders
Barbell row – 5 x 5
Chins – 4 x 8
heavy shrugs – 3 x 8
standing barbell press – 5 x 5
heavy lateral raise – 3 x 8

W3: legs and biceps
squats – 5 x 5
smith machine lunges – 3 x 8
leg extensions – 3 x 8
standing barbell curls – 5 x 5
seated hammer curls – 3 x 8

calfs, abs and forearms (if you wish) can be added onto the end of the workout of your choice. i Aim to do calfs twice per week so generally do them on a monday and thursday regardless of what workout falls on that day.
Weights will not be increased each set but rather a weight will be chosen (for example 100kg on bench press), then when 5 sets of 5 reps can be achieved you will increase the weight. then if you fail at say 3 reps on the final set you will stick at that weight until the full 5 x 5 is accomplished. no spotting should be required on any set excpet the last one as you want to be making sure you are doing the reps yourself.

Adam Campbell
monstersupplements representative

http://www.muscletalk.co....-89-days-m4078402.aspx

"If you're going through hell, keep going!" - Winston Churchill

Cowards die a thousand deaths. The valiant taste of death but once.

The Athlean X program by Jeff Cavaliere (professional athlete trainer) routine is amazing,

Start Maximizing your muscle growth potential with a proven to work program, used by professional baseball players and athletes around the world. Athlean X

Monday
Bench Press - 2x8
Close Grip Bench Press - 2x8
Squats - 3x10

Tuesday
Rest

Wednesday
Bent over rows - 3x8
Barbell Curl - 3 x 8

Thursday
Rest

Friday
Bench Press - 2x8
Close Grip Bench Press - 2x8
Squats - 3x10

Saturday
Rest

Sunday
Bent over rows - 3x8
Barbell Curl - 3 x 8

This one okay? Improvements? [bareing in mind I am focusing on compound lifts to bulk up, especially in the arms.]

The idea of a 7 day week is, in training terms, almost certainly less than ideal for many individuals. There will be come exercises where it's great and others where it's not nearly enough yet 95% of trainees use the 7 day pattern.

To some degree even the idea of a set routine as laid down by others - typically a pro - seems daft as well. So 2 on 1 off etc might be great for them but not you.

If you need it do not be afraid to take a workout over into the next (for many working) week. So if Legs were meant to be Friday and you do not feel fully recovered from the last leg session... Monday will still be there for legs if you need it... and so on. 

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Mine is a mix of several I have already read through, based heavily on low reps, high weight.

hi tony u wouldnt mind if i ysed ur program would you.also mate would u send me a program to get ripped n cut if u get time .thanks again

hi anabolicjay iv justed joined this forum and am in need off sum help,just wonderd if u cpuld help me.am wanting to get ripped n cutt if put the mass on am 13st 9lbs but want to get lean,wot would u advise me to train eg programs.hope u can help me.mi email is stevimark@yahoo.co.uk.thank you

Monday
Squats – 10,8,6,4
Leg curls – 10,10,10
Leg press- 10,10,10
Ham curls – 10,10,10
Calf raises – 12,12,12
Calf press – 10,10,10
 
Weighted crunches
Leg raises
 
Tuesday
 
Wide grip pull ups – 3 sets to failure
Bent barbell rows -  10,8,6
T-bar rows – 10,8,6
Lat pull down – 8,6,4
Deadlifts – 10,8,6,4
Barbell curl – 10,8,6,4
DB curl – 8,8,8
Preacher curl – 8,8,8
 
Wednesday
 
Rest
 
Thursday
Incline bench press – 10,8,6
DB flat bench – 8,,6,4
Weighted dips – 12,10,8,6
Incline flys – 10,10,10
Skull crushers – 8,8,8
Tricep cable extensions – 10,10,10
 
Friday
 
Military press- 10,8,6,4
Declined Arnold press -10,8,6
Lateral raises – 8,8,8
Barbell shrugs – 10,10,10
Upright rows – 10,8,6
Rear barbell shrugs – 10,10,10
 
Weighted crunches
Leg raises
 
Saturday + Sunday
 
Rest

My routine definitely has its faults 

Monday - PULL

Wide Grip Pull Ups - 5x5 (negatives)
T-Bar Rows - 5x5
Barbell Rows - 5x5
Upright Rows - 5x5
Barbell Shrugs - 5x5

Tuesday - PUSH

Flat Bench - 5x5
Incline Bench - 5x5
Military Press - 5x5
Flyes - 5x5 (very slow)
Side Raises - 5x5 (very slow too)

Wednesday - LEGS

Barbell Squat - 5x5
Leg Press - 5x5
Calf Squat - 5x5
Leg Extensions - 5x5
Then whatever abs exercises I can be arsed to do  Bad I know but I am being honest at least..

Thursday - PULL


Wide Grip Pull Ups - 5x5 (negatives)
T-Bar Rows - 5x5
Barbell Rows - 5x5
Upright Rows - 5x5
Barbell Shrugs - 5x5


Friday - PUSH

Flat Bench - 5x5
Incline Bench - 5x5
Military Press - 5x5
Flyes - 5x5 (very slow)
Side Raises - 5x5 (very slow too)


Weekend is for resting 


Problems
I understand exercises like Flyes, Side Raises and Pull Ups are not necessarily suited to the 5x5 routine, however I take them very slow and maintain good form and feel that they work for me. As they say, its what works for YOU.

NO DEADLIFTS! I know this is like the ultimate sin. However I cannot do them after my legs day and I feel like I get a great pull workout without them still. I know you guys will say "well you should rest until you can then" but I am going to prison in the next 3-4 months and just want to be in the gym as much as possible.

Lack of focus on arms: I know a lot of people have a big focus on having huge arms and probably cant understand this. I am not sure how I ended up not really doing them specifically tbh, however they seem to keep an okay size just by being secondary muscles in my routine. 

Any suggestions and criticisms are welcome  (this is my first post, go easy on me )

Chest/biceps
flat B/B rest pause presses on squat rack 4 sets 8-10 reps
incline D/B press 4sets 8-10 reps
cable crossovers 4 sets 8-10 reps
pec deck 4 sets 8-10 reps

Biceps
seated incline curls 3 sets 8-10 reps
preacher machine curls 3 sets 8-10 reps
21s 3 sets

Tuesday
Back/Triceps
Wide grip pulldowns 4 sets 8-10 reps
machine rows 4 sets 8-10 reps
reverse grip pulldowns 4 sets 8-10 reps
straight arm pressdowns 4 sets 8-10 reps

Triceps
cable skull crushers 3 sets 8-10 reps
straight bar pressdowns 3 sets 8-10 reps
reverse grip pressdowns 3 sets 8-10 reps
rope extensions 3 sets 8-10 reps

WEDENSDAY OFF

Thursday
Shoulders/traps
B/B shoulder press seated 4sets 8-10 reps
Seated face pulls 4 sets 8-10 reps
Seated side raises 4 sets 8-10 reps
cable machine rear delts 4 sets 8-10 reps
front raises with 20kg plate 4 sets 8-10 reps

Traps
Upright cable rows 4 sets 8-10 reps
D/B shrugs 4 sets 8-10 reps
behind back B/B shrugs 4 sets 8-10 reps

Friday
Legs/Calfs
Leg extensions light 4 sets
leg press toes pointing in 4 sets 10-15 reps
leg press toes pointing out 4 sets 10-15 reps
leg extensions heavy 3 sets to failure
stiff leg D/B DEADLIFTS 3 sets 10 reps
toe press leg press machine 4 sets 10-15 reps

Thats the routine i am following the now and is going good.

I workout every other day so each muscle group will get trained every 6th day.

DAY 1 - CHEST & SHOULDERS
flat barbell bench 5x5
incline barbell bench 3x8
dumbell pullover 3x8

dumbell lateral raise 3x8
seated dumbell press 3x8
bent over raise 2x8

DAY 2 - BACK & BICEPS
wide grip pull ups 4xmaximum
bent over row 5x5
close grip pull-down lat bar 3x8

barbell curl 3x8
dumbell hammer curl 3x8

DAY 3 - LEGS & TRICEPS
squats 5x5
sl deadlifts 3x8

dumbell overhead press 3x8
rope pushdown 3x8

MON SHOULDERS AND TRICEPS

PRESS                                                                           7 X 12 -15
SIDE LAT RAISERS                                                         7 X  15-18
REARS                                                                           7 X 15 - 18
SHRUGS                                                                        4 X 12 - 15
TRICEP PUSHDOWNS                                                    7 X 15 - 30
SKULL CRUSHERS FOLLOWED BY NARROW PRESS        7 X 12 X FAILURE

TUESDAY - LEGS

LEG EXTENSION                                                            7 X 15 - 20
LEG PRESS                                                                    7 X 10 - 15
SEATED HAMS                                                               7 X 15 - 20
CALVES  RAISERS                                                          7 X 15 - 20
SEATED CALF MACHINE                                                 7 X 15 - 20

THURSDAY - BACK

WIDE GRIP PULLDOWNS                                               7 X 12 -15
HAMMERSTRENGTH SINGLE ARM ROWS                         7 X 12 -15
SEATED ROWS                                                               7 X 12 -15
LAY DOWN BICEP CURLS                                               7 X 18 - 20
SINGLE ARM PREACHER CURLS                                      7 X 16 - 20

SATURDAY - CHEST TRICEPS ABS

FLAT BENCH                                                                  7 X 12 -15 
INCLINE FLIES                                                              7 X 10 - 12
PEC DEC                                                                       7 X 12 -15
TRICEP PUSHDOWNS                                                    7 X 15 - 30
AB SEATED MACHINE                                                     7 X 15 - 40

THIS IS A NEW ROUTINE I STARTED 3 WEEKS AGO, ALWAYS LIFTED HEAVY FOR A MAX OF 16 SETS JUST TRYING TO SHAKE THINGS UP A BIT. STILL LIFTING HEAVY ONLY SEEN A DECREASE OF ABOUT 15 % IN WEIGHT.                         

Training using Wendlers 5/3/1 system.

Day 1: MILITARY PRESS DAY
(Shoulders & Tris)
 
Standing Military Press  5/3/1
DB Military Press  3 x10
Up rows 3 x 10??? (will see how my shoulder feels)
Front/Side/Rear Laterals  3 x10
Triceps Pushdowns  5 x 15
 
 
Then the rest of the week
 
 
Day 2: DEADLIFT DAY
(Back)
 
Deadlift  5/3/1
Chin ups  3 x10 (or do Lat Pulldowns)
Bent Over Db Rows  3 x10
Cable Row  3 x 10
Shrugs 4 x 15
 
Day 3: BENCH DAY
(Chest and Bis)
 
Bench Press 5/3/1
Incline press  3 x 10
Dips  3 x10
DB Flyes  3 x10
Barbell Curls 5 x10
 
 
Day 4: SQUATS DAY
Legs and Abs
 
Squat  5/3/1
Leg Press 4 x 10
Leg Curls 3 x 15
Leg Extensions 3 x12
Abs 5 x 15

1
squat bench
row


2
dead
m.press
chins

easy peasy...all done 5x5 with 1 or 2 days rest between..

Push
Bench 3x8
Incline DB Press 3x8
DB Overhead Press
Pec Dec 3x8
Tricep Rope Pulldowns 3x8

Pull
SLDL 3x8
Rows 3x8
Lat Pulldown 3x8
Lat Raises 3x8
Concentration Curls 3x8

3 times a week, rotating between push and pull. 45 mins of cardio after each session. I'm still recovering from double knee surgery so leg training is a daily, low-dose affair. Looking forward to being able to squat and perform regular deadlifts.