Members Routines....POST YOURS!

At first i would like to state that my english isn't perfect so i don't know the english names of all the exercises so i might describe some of them.

Monday-Back,Tricep

1.Front Pulldown 3x10-6
2.Rear Pulldown 3x10-6
3.Seated Row 3x10-6
1.Tricep Press 3x10-6
2.Tricep Extension 3x10-6

Wednesday-Legs,shoulders,trapeze

1.Leg press 3x12-8
2.Squats(on a machine) 3x12-8
1.Arnold Dumbbell Press 3x10-8
2.Rear Lateral Raise 3x10-8
3.Shoulder (Military) Press 3x10-8
1.Dumbbell Shrug 3x10-8

Friday-Chest,bicep

1.Bench Press 3x10-6
2.Incline Bench Press 3x10-6
1.Dumbbell Alternate Bicep Curl 3x12-8
2.EZ-Bar Curl(seated) 3x12-8

5min cardio before and after training
Do u aprove?

Mon
squats 3x4-6 (puke time)
front squat 3x6
sldl 3x6-8
1 leg db calf raise 5x 6-12 (i dont like machines much)
tue
barbell press 3x6-8
arnold press 3x6-8 (love this excercise)
rear lat raise 2x8 (for rear delt strength balance)
barbell curl 3x6
db curl 3x6-8
wed
cardio and abs
thu
bent over rows 3x6
weighted chins 3x6-8
incline shrug 3x6-10 (traps grew a LOT doing these)
deadlift 3x4-6 (fav. excercise.)
fri
20 degree incline barbell press 3x6-8
30 degree incline db press 3x8 (i dislike flat strongly so do 2 diff levels of incline work)
flat bench fly 3x8-10
incline ez bar skullcrush 3x6-8
rope pressdown 3x8-10 (easiest on my elbows. hurts if i do close grip bench and another heavy move)

Hey guys there is an update on my program check it out and this time please tell me your opinion!

Monday-Back,Tricep

1.Front Pulldown 3x10-6
2.Rear Pulldown 3x10-6
3.Seated Row 3x10-6
4.One-Arm Dumbbell Row 3x10-8
1.Tricep Press 3x10-6
2.Tricep Extension 3x10-6
3.Handle One Arm Tricep Extension 3x10-8

Wednesday-Legs,shoulders,trapeze

1.Leg press 3x12-8
2.Squats(on a machine) 3x12-8
3.Leg extension 3x12-10
4.Calf machine 3x12-8
1.Arnold Dumbbell Press 3x10-8
2.Rear Lateral Raise 3x10-8
3.Shoulder (Military) Press 3x10-8
1.Dumbbell Shrug 3x10-8

Friday-Chest,bicep

1.Bench Press 3x10-6
2.Incline Bench Press 3x10-6
3.Crossover 3x10-6
1.Dumbbell Alternate Bicep Curl 3x12-8
2.EZ-Bar Curl(seated) 3x12-8
3.Concentration Curls 3x10-8

Here's a routine I've been looking at doing. It's for strength & size. Let me know what you think of it.


I train at Westside and I won't be the first to say that WS training isn't for everyone. Since you are a hard gainer I would suggest a three day routine, training everything one a week for optimal recovery. Following a diet that is low carb(not zero carb but the quality of carb) and doing some light cardio will help with your bodyfat situation.

I would of considered myself a hard gainer do to my job situation at the time and my lack of knowledge for training, nutrition, recovery and just for the simple fact I couldn't compute what my body was trying to tell me when I was overtrained. So I have to say that I spun my wheels for a number of years.

Here's a routine that worked well for me that took me from 195 up to 300(it didn't happen over night either).

Mondays

Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps

Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different)

Flat Bench Db Presses or Flyes 3sets of 10

Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you're only training it once a week.

Abs-you decide.

Wednesday

Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best

Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5

Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts

Leg Ext. 3sets of 8-10( I don't care too much for these but some people do)

Bicep work- pick a couple of exercises, 3sets of whatever.

Abs-again you decide

Train hard, remember, your only hitting these muscle groups once a week.


Fridays

Close Grip Bench 3sets of 5-7(not including warmups)

Front Presses 3sets of 3-5 reps

Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10

Dips or pushdowns 3sets of whatever

Side Laterals 3sets of 10-12

Abs- you got it, you decide

Last time... train these muscle groups hard. Once a week means hard and heavy(according to rep schemes).


Now, not everything here is set in stone. If you have a particular exercise that you think you do well with by all means throw it in . But keep these simple rules... No more than 3sets per exercise, no more than 3 exercises per body part. Three days a week allows for recovery which essential for muscle growth. If things begin to become stale switch it up a bit. Do some high rep stuff for awhile. Throw in some cardio(walking on a treadmill or around the neigborhood). Also add glutamine before and after you train. 10g each time. Eat six time a day. This will keep your internal furnace going which will help your metabolism. Go after the good carbs and stay away from the simple ones. Oatmeal, brown rice, yams, and so on should be what you're looking for. Vary your protein sources too.

I think that is about it. Good luck and may your days of putting pounds of muscle

Monday: Bicep and Triceps

Biceps curls with bar
Bicep curls with dumbbells
Bicep Machine
Triceps, rope pull down over-head
Triceps, rope pull down in front
Abdominal Crunch Machine


Tuesday: Delts and Lats

Shoulder Press (Mainly front delts)
Delts Lateral Raise machine (Mainly side delts)
Rear lateral raises (Mainly rear)
Close Grip Lat Pull downs
Rows
Behind neck Lat pull downs


Thursday: Chest and Forearm

5x5 Flat bench press
5x5 Incline bench press
Dumbbell flies
Forearm standing twists
Forearm bench twists
Abdominal Crunch Machine


Friday: Legs and Back

Squats
Calves raise machine
Leg Press
Dead lifts
Lower Back Machine
Shrugs



you may think its alot, but me and my friend spend about 40-60 minutes in the gym at max and this doesnt seem long

ORIGINAL: Skinny Boi


you may think its alot, but me and my friend spend about 40-60 minutes in the gym at max and this doesnt seem long

I'm just going to give my opinion, please dont think i'm having a dig! You are right, it is alot! if you worked hard enough on squats you will not need the leg press. Bin most of the isolation movements and concentrate on getting strong in the core movements.. e.g deads, squats, m/press, chins, dips/bench press. If you are skinny, my bet is you will stay skinny with that routine.

Criticism is appreciated, that’s why I posted it. I know this may seem cheeky, but do you reckon you could edit what I posted and write down what you think is a good routine?

Thanks

Hey guys, can I ask you post a new topic for routine critique. We like to keep this strictly down as a simple 'routine list' if you see what I mean.

Cheers

ORIGINAL: Skinny Boi

Criticism is appreciated, that’s why I posted it. I know this may seem cheeky, but do you reckon you could edit what I posted and write down what you think is a good routine?

Thanks

Read Beyond Brawn by Stuart Mcrobert and treat it as your personal trainer.

Sorry dirty vest, wasn't aware of that ;)

ORIGINAL: dirtyvest

Hey guys, can I ask you post a new topic for routine critique. We like to keep this strictly down as a simple 'routine list' if you see what I mean.

Cheers

Devient made a thread and helped me out (thx btw). But the mod locked it and pointed him to this one. lol

Here is mine! I have been going to the gym for 3 months, have lost 2 stone, and am trying this , recommended by other gym goers. Please tell me what you think! THANKS!

DAY 1 CHEST & TRICEPS
3 X 10-15 INCLINE DUMBELL PRESS
3 X 10-15 MACHINE FLYES OR DUMBBELL FLYES
3 X 10-15 BARBELL BENCH PRESS
3 X 10-15 INCLINE BARBELL BENCH PRESS
3 X 10-15 STRAIGHT BAR CABLE PUSHDOWNS
ABS TO FAIL

DAY 2 BACK & BICEPS
3 X 10-15 PULLDOWNS
3 X 10-15 LOW CABLE ROWS
3 X 10-15 MACHINE ROWS
3 X 10-15 T-BAR ROWS
3 X 10-15 DUMBBELL CONCENTRATION CURLS
3 X 10-15 STANDING BARBELL CURLS
3 X 10-15 ALTERNATING DUMBBELL CURLS
ABS TO FAIL

DAY 3 LEGS

3 X 10-15 LEG EXENTIONS
3 X 10-15 SQUATS
3 X 10-15 LYING LEG CURLS
ABS TO FAIL

DAY 4 SHOULDERS, TRAPS

3 X 10-15 SEATED DUMBBELL OVERHEAD PRESSES
3 X 10-15 MILITARY PRESSES
3 X 10-15 SEATED OR STANDING SIDE LATERAL RAISES
3 X 10-15 FRONT LATERAL RAISES
3 X 10-15 BENT-OVER REAR LATERAL RAISES
ABS TO FAIL

DAY 5 CALVES

3 X 10-15 SEATED CALF RAISES
3 X 10-15 LEG PRESS
3 X 10-15 STANDING CALF RAISES
ABS TO FAIL

Monday - Back
Tuesday - Chest + Abs
Wednesday - Legs
Thursday - Rest.
Friday - Shoulders
Saturday - Bi's + Tri's + Abs
Sunday - Rest

monday
chest
arms

tuesday
legs
run
calfs

wensday
back
shoulders
run

thursday
chest
arms
run

friday
legs
calfs run

saterday
back shoulders
run


tell me what u think bad good w/e and gimme some tips please

Dude thats overkill! Anyways here's a routine I plan on doing when I get back to uni (havent trained in ages due to family circumstances, etc)

Week A

Monday- Heavy Day
Squats
Bench Press
Deadlift
Incline DB Bench Press

Tuesday- Light Day
Power Snatch
Snatch Grip High Pulls
Military Press
Chins

Wednesday- Light Day
Front Squat
Good Mornings
Incline Bench
Thick Bar Curls

Friday
Squat
Shrug
Bench Press
Hammer Curls

Week B

Monday
Bench Press
Pendlay Rows

Tuesday
Squat
Cable Crunch
Standing Calf Raises

Thursday
Military Press
Chins

Friday
Deadlifts
Cable Crunch
Sitting Calf raises

Sets and Reps

Really hard to explain in words, but simple (at least for me to understand).

Week A ( Reps are decreased by 1 for 2 weeks as weight is added, then after those 2 weeks where the reps where decreased the weight remains constant and 1 rep is added each week week for 2 weeks)

Day 1- 8x3
Day 2- 6x3
Day 4- 5x10
Day 5- 7x4

Week B- Basically Wednesdays workout is dropped and the major of the exercises are split into an upper/lower split meaning body parts are trained 2xper week with a much lower workout. Reps and sets are consistant with Week 4. An example


Week 1

Monday- 8x3
Squats
Bench Press
Deadlift
Incline DB Bench Press

Tuesday- 6x3
Power Snatch
Snatch Grip High Pulls
Military Press
Chins

Wednesday- 5x10
Front Squat
Good Mornings
Incline Bench
Thick Bar Curls

Friday- 7x4
Squat
Shrug
Bench Press
Hammer Curls

Week 2

Monday- 7x3
Bench Press
Pendlay Rows

Tuesday- 7x3
Squat
Cable Crunch
Standing Calf Raises

Thursday- 6x2
Military Press
Chins

Friday- 8x2
Deadlifts
Cable Crunch
Sitting Calf raises

Week 3

Monday- 8x1
Squats
Bench Press
Deadlift
Incline DB Bench Press

Tuesday- 6x1
Power Snatch
Snatch Grip High Pulls
Military Press
Chins

Wednesday- 5x9
Front Squat
Good Mornings
Incline Bench
Thick Bar Curls

Friday- 7x2
Squat
Shrug
Bench Press
Hammer Curls

Week 4

Monday- 7x3
Bench Press
Pendlay Rows

Tuesday- 7x3
Squat
Cable Crunch
Standing Calf Raises

Thursday- 6x2
Military Press
Chins

Friday- 8x2
Deadlifts
Cable Crunch
Sitting Calf raises

EXCERCISE / SETS / REPS

MONDAY – back & tri’s
Chin-ups
Seated lat pullovers 3, 6, 15kg
T-bar rows 3, 6-8, 40- 60kg
Dumbell behind head extensions 3, 6, 11kg
Skull crushers 3, 6, 20kg

TUESDAY – chest & bi’s
Dips 3, 10,6,4, non
Bench press – smith flat 3, 6- 8, 80kg
Incline dumbell press 2-3, 6-8, 33kg
Incline dumbell supinated bicep curls 3, 6-8, 2x16kg
Barbell curls 3, 8, 20kg

THURSDAY - legs
Squats 3, 12, 80-100kg
Abductors 3, 8, 15+15plate,
Hamstrings 3, 6, 15-16
Leg extensions 3, 6, 10-11
Leg press 3, 6, 10 plates,
Calf raises varied, 100 total, 30-36kg


FRIDAY- shoulders & traps
Seated dumbell press 3, 6, 35kg
Rear Delt dumbell raises 3, 6-8, 17-19kg
Dumbell side raises 3, 6-8, 9-11kg
Shrugs 3, 6-8, 100kg
Upright rows 3, 6, 20kg

My Special Arms Routine

31 Day Arm Workout When concentrating solely one one particular bodypart, the rest of the body must be worked to a minimum to stay active, allowing the concentrated bodypart (in this case the arms) enough time to recover.
This minimal routine will be performed on the same days as, and before the arms routine and should take no more than 15 minutes.
This routine will consist of:
Monday Chest & Back
Wednesday Quads & Calves
Friday Shoulders & Traps
Each bodypart is performed using only one exercise (3 sets of 8-12 reps) Your last rep should be pretty difficult but not to total muscular failure.

Monday Arm Specialization
Standing Dumbbell Curls (supersetted
with…)
5 sets 12 to 15 reps
Seated Dumbbell Tricep Extension 5 sets 12 to 15 reps
Some guidelines:Never go below 12 reps on these exercises. If you have to
lower the weight to get the reps in then do it.
Do NOT go to absolute muscular failure on each set. Your last
rep should be pretty difficult but not to total muscular failure.
As a gauge, you should physically be able to do about one
more rep if you pushed to failure.
Only rest 45 seconds to 1 minute between each super-set.

Wednesday Arm Specialization
Standing Barbell Curls 5 sets 5 to 8 reps
Lying EZ bar Tricep Extension 5 sets 6 to 8 reps
Some guidelines:
This is your “heavy day”. Try to use as heavy a weight as
possible while maintaining good form. It’s OK to cheat just a
little on the last rep.
Rest periods will be longer than your Monday workout. Rest
as long as necessary to recoup your strength so you can go
all out on the next set.
Each Wednesday try to use a little more weight than you did
the previous Wednesday’s workout.

Friday Arm Specialization
Dumbbell or Barbell Preacher Curls 3 sets 8 to 12 reps
Overhead Pulley Tricep Extension 3 sets 8 to 12 reps
Some guidelines:
. Feel free to use either a
barbell or dumbbells, whichever you prefer.
These sets are all done to temporary muscular failure. In
other words, keep going until you can no longer physically
complete a rep in good form.
Only rest 90 seconds between sets. On Fridays, do your arm workout first.

Guys just seeking some clarification on the routine.

Squat
Bench
Deadlift

3 sets of six reps

aim is high intensity 4 positive 4 negative will real emphasis on form.

This is along with another full body workout two days later and two cardio sessions, one game and another full body one set to failure. Six sessions across seven days

MONDAYS
BACK SQUATS 5X5
BENCH PRESS 5X5
BENTOVER OR DUMBELL ROWS 5X5
BARBELL CURLS 5X5

WEDNESDAY
POWER CLEANS 5X5
BARBELL SHOULDER PRESS 5X5
DIPS ( bodyweight or weighted)
WIDE GRIP CHINS(same as dips)

FRIDAY
BACK SQUATS (4X5 -1X3) using heavier weight for last set than Monday
DEADLIFT 5X5
INCLINE BENCH 5X5
SHRUGS 5X5
DUMBELL CURLS 3X6-8.


AB WORKOUT AFTER EACH SESSION

exercises are done in supersets with no more than 30 seconds rest between each exersice. and 2 minutes rest after completing a set. I finish 3 sets and i do it 3 times a week, so far...
BB deadlifts 12 Reps
BB flat bench press 12 Reps
pull downs 12 Reps
BBShoulder press 12 Reps
BB upright Rows 12 Reps
tri push downs 12 Reps
leg extensions 12 Reps
BB Bicep curls 12 Reps
Leg Curls 12 Reps

Monday - pull

Powercleans 5 x 5
Bent overall barbell rows 5 x 5
Hammer curls 5 x 5

Wednesday - push

Bench press 5 x 5
Military barbell press 5 x 5
Close grip bench press/tricep pushdowns 5 x 5

Friday - legs

Squats 4 x 6
Calf raises 4 x 10
Weighted crunches 3 x 12

Hehe I love Frankie NY's routine! I can see a fair few other people have taken it on as well. I've seen gains of 2kg per exercise per week so far combined with a good diet. I'm away on holiday in 2 weeks so I'm gonna use that as a small rest period....even though the place I'm going has a gym!