Members Routines....POST YOURS!

I do 3 warm up sets for my first excercise w/ light weight followed by four 'real' sets. The following excercises only have 1 warm up set.

So leg day looks like...

Day 1 - Legs
------
3X10 Squats (Warm Up)
4x10 Squats (50 lbs added)
1X10 Leg Press (Warm Up)
4X10 Leg Press (90 lbs added)
1x10 Front Squat (Warm Up)
4x10 Front Squat (30 lbs added)
1x10 Dead Lift (Warm Up)
4x10 Dead Lift (50 lbs added)
4x10 Calve Raises
4x10 Leg Extension

Day 2 - Back
-------
Single Arm Row
Pulldown
Row Machine
T bar Row
Bent-over Row w/ underhanded grip


Day 3- Chest
--------
Decline Dumbell Press
Flat Dumbell Press
Incline Dumbell Press
Peck Deck/Flat Dumbell Fly/Cables (whatever is free at the time)
Dips

Day 4-Rest

Day 5-Biceps (thaaat's rite)
-------
Preacher Curl (Dumbells when w/o a spotter)
Hammer Curl
Reverse Curl
Barbell Curl <---interchangeable w/ preacher curl, whatever goes first doesn't let the other happen for long
Concentration Curl

Day 6-Shoulders & Traps
--------
Dumbell Press
Barbell Front Raise
Dumbell Lateral Raise
Reverse Flies (?) (Rear Delts)
Shrugs

Day 7-Triceps
------
Cable Over-Head Pull
Cable Pushdowns
Skull Crushers
French Press
Kickbacks (oh i love kickbacks)

Abs everyday (15 minutes) and 20-30 minutes of the elliptical. Total workout is about 1 1/2 hour daily. I sweat like a beast but it gives me life.

My Waterbury Set/Rep Bible Routine

Monday -
C1: BB Back Squat - 8 x 3
C2: Wide Grip Chins - 8 x 3
C3: Leaning Forward Dips - 4 x 6
C4: BB Good Morning - 4 x 6
A1: EZ Skull Crusher - 3 x 8
A2: Plate Pinch - 3 x 1 min intervals

Wednesday -
C1: BB Flat Bench Press - 8 x 3
C2: BB Front Squats - 4 x 6
C3: BB Standing Overhead Press - 5 x 5
C4: BB Bent-over Row - 4 x 6
A1: DB Shrug - 3 x 8
A2: Calf Raise - 3 x 8

Friday -
C1: BB Traditional Deadlift - 8 x 3
C2: DB Incline Bnch Press - 5 x 5
C3: DB Single Arm Row - 5 x 5
C4: DB Single Leg Squat - 5 x 5
A1: DB Standing Curl - 3 x 8
A2: Weighted Crunch - 2 x 16

Just been doing this routine for the past 2 weeks....what a killer!!

Monday - Chest
Superset
Cable crossover 3 sets 8-10
Dumbbell Bench press 3 sets 8-10

Incline Dumbbell Bench press 3 sets 8-10 (Drop set on last set)
Incline Dumbbell Fly 3 sets 8-10 (Run the Rack)



Tuesday - Shoulders, Traps, Biceps
Tri-set
Bent-over DB lateral raise 3 sets 8-10
Dumbbell Lateral raise 3 sets 8-10
Dumbbell Front raise 3 sets 8-10

Dumbbell Shoulder Press 3 sets 8-10 (Drop set on last set)
Wide-grip Cable upright row 3 sets 8-10 (Drop set on last set)
Dumbbell Lateral Raise 3 sets 8-10 (Run the Rack)

Superset
Incline Curl 3 sets 8-10
Barbell Curl 3 sets 8-10

Cable Concerntration Curl 3 sets 8-10 (Drop set on last set)



Wednesday - Rest



Thursday - Legs
Superset
Leg Extensions 3 sets 8-10
Deadlifts 3 sets 8-10

Squat 3 sets 8-10
Leg Press 3 sets 8-10 (Drop set on last set)
Superset
Leg Extension 3 sets 12-15
Leg Curl 3 sets 12-15

Superset
Standing Calf raises 3 sets 12-15
Donkey Calf raises 3 sets 12-15



Friday - Back, Triceps
Superset
Lateral Pulldown 3 sets 8-10
Bent-over barbell row 3 sets 8-10

One arm dumbbell row 3 sets 8-10 (Run the Rack)
Superset
Pulldown to front 3 sets 8-10
Reverse-grip pulldown 3 sets 8-10

Superset
Skull-crusher 3 sets 8-10
Close-grip Bench press 3 sets 8-10

Overhead Dumbbell extensions 3 sets 8-10 (Drop set on last set)

work up to 3x20kg or something and go break someones hand ;)

Muuhahahahaaaa!!!

ORIGINAL: ketts

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

I really like the look of this one - may have to pinch it soon.

I change the actual exercises I use workout to workout to keep it varied - but a typical week these days is:

I am doing 2 full working sets on most exercises so i will state if its different

Monday
Chest and biceps
incline dbell press
Steep incline dbell flye
Incline Press machine
Cable crossover - 20 rep, 15 rep, 12 rep sets in quick succession

Alt bicep curl (2 or 3 warm up sets first)
Hammer curl
Concentration curl
EZ preacher curl
Bicep machine curl
cable 21s

Tuesday quads
Leg extensions
will do about 9 sets of these working 2 and one legs before 2 all out sets
Incline leg press
start at 7 plates a side and work up to 11, adding 1 plate a side each time sometime I only go to 10 plates
Hack squats
Squats - 20 rep sets x 2
20 rep then drop set to 1 plate a side
Leg extensions one legged

Thursday - hams and biceps
Standing leg curl 4 sets
these are done with a squeeze pause at the peak
Lying leg curl or seated leg curl - 3 sets
Stiff leg deadlifts

Seated bi curl
standing double bicep curl (literally hit double biceps in a cable cross over machine)
rope curls
EZ bar curl
rack run hammer curl

Thursday - back
Pulldowns
barbell rows
dbell row or t bar row
cable row
stiff arm rope pull downs

Alternate workout
Barbell row
pulldowns wide grip
pulldowns v grip
machine high row (its a row motion but works the upper back)
stiff arm rope pulldowns

Friday Shoulders and triceps

Dbell press or machine press
dbell lateral
seated front raise
cable lateral
barbell front raise

Pushown (various handles)
close grip bench press
dip machine or skull crushers
over head extensions

Saturday
Upright rows
Shrugs
Rdelt machine
plus any top up work I want to do elsewhere.

all workouts are followed at the mo by 50mins on the treadmill - zzzzzzzzzzzzzz

big les
(currently cutting so each day starts with cardio at 5am as well)

ORIGINAL: Big Les

I change the actual exercises I use workout to workout to keep it varied - but a typical week these days is:

I am doing 2 full working sets on most exercises so i will state if its different

Monday
Chest and biceps
incline dbell press
Steep incline dbell flye
Incline Press machine
Cable crossover - 20 rep, 15 rep, 12 rep sets in quick succession

Alt bicep curl (2 or 3 warm up sets first)
Hammer curl
Concentration curl
EZ preacher curl
Bicep machine curl
cable 21s

Tuesday quads
Leg extensions
will do about 9 sets of these working 2 and one legs before 2 all out sets
Incline leg press
start at 7 plates a side and work up to 11, adding 1 plate a side each time sometime I only go to 10 plates
Hack squats
Squats - 20 rep sets x 2
20 rep then drop set to 1 plate a side
Leg extensions one legged

Thursday - hams and biceps
Standing leg curl 4 sets
these are done with a squeeze pause at the peak
Lying leg curl or seated leg curl - 3 sets
Stiff leg deadlifts

Seated bi curl
standing double bicep curl (literally hit double biceps in a cable cross over machine)
rope curls
EZ bar curl
rack run hammer curl

Thursday - back
Pulldowns
barbell rows
dbell row or t bar row
cable row
stiff arm rope pull downs

Alternate workout
Barbell row
pulldowns wide grip
pulldowns v grip
machine high row (its a row motion but works the upper back)
stiff arm rope pulldowns

Friday Shoulders and triceps

Dbell press or machine press
dbell lateral
seated front raise
cable lateral
barbell front raise

Pushown (various handles)
close grip bench press
dip machine or skull crushers
over head extensions

Saturday
Upright rows
Shrugs
Rdelt machine
plus any top up work I want to do elsewhere.

all workouts are followed at the mo by 50mins on the treadmill - zzzzzzzzzzzzzz

big les
(currently cutting so each day starts with cardio at 5am as well)

Volume A-Hoy!!

Your a machine no doubt - I got DOMS from just reading that.

Humph

ORIGINAL: Big Les

I change the actual exercises I use workout to workout to keep it varied - but a typical week these days is:

I am doing 2 full working sets on most exercises so i will state if its different

Monday
Chest and biceps
incline dbell press
Steep incline dbell flye
Incline Press machine
Cable crossover - 20 rep, 15 rep, 12 rep sets in quick succession

Alt bicep curl (2 or 3 warm up sets first)
Hammer curl
Concentration curl
EZ preacher curl
Bicep machine curl
cable 21s

Tuesday quads
Leg extensions
will do about 9 sets of these working 2 and one legs before 2 all out sets
Incline leg press
start at 7 plates a side and work up to 11, adding 1 plate a side each time sometime I only go to 10 plates
Hack squats
Squats - 20 rep sets x 2
20 rep then drop set to 1 plate a side
Leg extensions one legged

Thursday - hams and biceps
Standing leg curl 4 sets
these are done with a squeeze pause at the peak
Lying leg curl or seated leg curl - 3 sets
Stiff leg deadlifts

Seated bi curl
standing double bicep curl (literally hit double biceps in a cable cross over machine)
rope curls
EZ bar curl
rack run hammer curl

Thursday - back
Pulldowns
barbell rows
dbell row or t bar row
cable row
stiff arm rope pull downs

Alternate workout
Barbell row
pulldowns wide grip
pulldowns v grip
machine high row (its a row motion but works the upper back)
stiff arm rope pulldowns

Friday Shoulders and triceps

Dbell press or machine press
dbell lateral
seated front raise
cable lateral
barbell front raise

Pushown (various handles)
close grip bench press
dip machine or skull crushers
over head extensions

Saturday
Upright rows
Shrugs
Rdelt machine
plus any top up work I want to do elsewhere.

all workouts are followed at the mo by 50mins on the treadmill - zzzzzzzzzzzzzz

big les
(currently cutting so each day starts with cardio at 5am as well)

Dont want to come accross as critical but I take it you dont believe in overtraining? do you ever get injured doing all that? tendonitus etc?

ORIGINAL: jonbaker
Dont want to come accross as critical but I take it you dont believe in overtraining? do you ever get injured doing all that? tendonitus etc?

Its funny that that is seen as volume as I see a lot of people doing more sets and more exercises than I do - 2 working sets is at least 1 fewer than nearly everyone else in the my gym. Im also one of the quickest with workouts of around 45 mins.

Jon - doing the lower rep range - <12 and only 2 sets I dont get sore, hardly ever get doms - occassionaly quads may get a little bit the next morning but its gone by the next workout.
If I go high reps my joints ache, my tendons ache - and I mean pounding aches - but the muscles dont feel a thing.

Doing that sort of workout routine I usually have this slightly pumped feel in my muscles which is actually nice.

Of course from time to time I feel battered - and if I have that then i use my top up workout as a cardio only, or I can back down the intensity a notch and just leave a rep off here and there, lower the weight a bit on something, maybe sub out a heavy compound. All sorts of little tweaks along the way.

The big thing is that its not set in stone, and if my body says superstrong nail it today then I will gladly add in sets and add poundage, but if its says no go, then i will back it down. I really listen to my body. For example - I was ill so first workout was back - so when I got to T bar rows - instead of 2 sets at full weight I did 2 sets at a lighter poundage to really pump the muscle up, and then 1 final set with my working weight but got about 4 less reps than before.

the only gym injurys have been my left hamstring tore on the negative when repping 225 on the deadlift, and then it tore again, and again all in about 4 months - not a terminal tear but enough. and I tweaked my back when a 250 squat went wrong on the 2nd rep.
The consensus is that the hamstring went because my right knee has had all the ligaments torn and the left ham was compensating and couldnt - hence going on the negative portion. Ive since taken full deads out for reps - and replaced them with rack deads - where the rep ends before the point where the hamstring tore, and I now only do deads from the floor for singles.

Jon: i think many people do volume without thinking about what they are doing because more is better, which they then compound with terrible diets and not enough rest. I think if you are eating right, resting and listen to your body then overtraining should be really quite hard to do, and is easy to spot should it start to happen.

is this routine crappy?

monday
squat
legpress
close grip bench press
incline bench press
military press
side raises
behind the neck press
abs

wednesday
deadlift
dumbell row
close-lat pulldowns
wide lats.......idk its a plate loaded thing that makes ur back kill the next day so i like it
double dumbell curls
preacher curls
abs

friday
front squat
leg curls
leg extentions
bench press
incline hammer press
decline bench
peck deck flys
abs

Mondays:

Sets go from 6,2,3, and 5 every week....reps go from 3, 25, 12, and 6 respectively.

Super Sets: Barbell reverse grip bent-over rows with Barbell Bench Press.

Super Sets: Wide-grip cable seated rows with Dumbbell incline bench press (palms facing each other).

Then I do Dips and finally Swiss-ball crunches which are 3 sets of 12 reps.


Wednesdays:

Sets go from 5,6,2, and 3 every week....reps go from 6,3,25, and 12 respectively.

Super Sets:Snatch-grip deadlift with the Dynamic Lunge.

Then I do step-ups and finally incline reverse crunches which are 3 sets of 12 respectively.


Fridays:

Sets go from 3,5,6,and 2 every week....reps go from 12,6,3, and 25 repectively.

Super Sets: Close-grip chin-up with Barball Shoulder Press.

Wide-grip lat pulldown with Dumbell chek press.

Then towel bicep curls and finallly upper body russian twists at 3 sets of 12 reps.

ORIGINAL: jncar420

is this routine crappy?

monday
squat
legpress
close grip bench press
incline bench press
military press
side raises
behind the neck press
abs

wednesday
deadlift
dumbell row
close-lat pulldowns
wide lats.......idk its a plate loaded thing that makes ur back kill the next day so i like it
double dumbell curls
preacher curls
abs

friday
front squat
leg curls
leg extentions
bench press
incline hammer press
decline bench
peck deck flys
abs

I don't reckon it's crappy. I think that's pretty good. I got bored doing isolation exercises and chest one day, back another and so on. Always felt tired too- particularly in the joints. So now it's compounds 3 different seshes, day on, day off rather than 3 days from 7. Off days I either go out running or do cardio at the gym or do nothing- see what my body says!
Warm-up and light stretch then a low weight high rep set to get the movements.

All are 3x8 (or if I've got the weight right are 9, 8, 7!)

Sess 1:
Dips
Wide grip pull-ups or Lat pulls
Deadlifts
Sitting DB press

Sess 2:
Inc DB Bench
Squats
Single DB rows
Standing BB press

Sess 3:
Flat bench or DB press (I can do more with DBs but need to keep bench to improve it)
Squat or front squat (depends on how legs feel from running/last squat sess)
Bent BB rows
SLDL

Nothing exotic just strict on form. I'll be breathing out my arse if done strictly and to a good tempo so don't bother with cardio after. Squats, deads and running take care of the abs.

currently doing
push
pull
legs
on a 5x5 basis (unless stated)

sun dlifts
upright b b row
c grip pulls

mon cv/run

tue flat b b bench press
militaries
c grip bench press

wed rest

thu squats (infront)
sl dead lift
calf raise (3x12)
crunches (3x12 - no weight)


thinking of changing to either
chest & upper backl
shoulders & legs
bi's & tri's
stomach & lower back
or
chest & upper back
shoulders & legs
stomach, lower back & forearms

not sure what ecercises yet

the routine im thinking of starting is

DAY ONE
Chest & upper back
· Flat bb bench press
· Incline db bench press
· Flat press ups
· Decline press ups
· Bb rows
· Close grip pull ups
· One arm db rows


DAY TWO
Run

DAY THREE
Shoulders & legs
· Rocky presses
· Heavy upright rows
· Db shrugs
· Squats
· Lunges
· Calf raises


DAY FOUR
Stomach, lower back & forearms
· Deadlifts
· Stiff leg deadlifts
· T-bar rows
· Crunches
· Farmers walk
· Static gripping
· Wrist curls


can anyone let me know if this seems alright, the order of the exercises isn't spot on yet,
i am not including triceps & biceps as these should be included in other exercises (bench presses, push ups, pull ups, rows, etc)

Back+Biceps

Wide grip pull ups 4x8
Underhand cable pulldowns 4x8
DB rows 4x6-8
Barbell preacher curls 4x6-8
DB hammer curls 4x8
Reverse barbell curls 3-4x6-8

Shoulders+Legs

Arnold press or military press 4x6-8
Upright rows 4x8
Bent over lateral raises 4x8
Leg press 3x10
Squats 4x8
DB calf raises 4x15

Chest+Triceps

Flat DB bench press 4x6-8
BB incline press 4x6-8
Flat or incline DB flyes 3x10
Dips 4x10
DB or BB lying extensions 3x8
Rope pushdown 4x8-10

Here goes with my workout, see what you think.

All sets with strict form and sets 2&3 to failure, beyond failure work is usually drop sets if not then cheat reps

Day 1, pulling and biceps:

Wide grip lat pull down 3x8 + last set is also drop set
Seated row machine, wide grip and legs behind 3x8 + last set is also drop set
Upright cable crossover 3x8
Upright barbell row 3x8
Wide grip EZ barbell curl 3x8
Narrow grip EZ barbell curl 3x8
Abs, sit ups / crunches 3x20

35 minutes cardio, cross trainer with last 10 minutes as HIIT


Day 2, pushing and triceps:

Bench press 3x8, spotter assisted on last set (when available)
Dumbell fly 3x8 + cheap reps
Barbell standing press 3x8
Front dumbbell raise 3x8 + last set is also cheat set
Tricep push down 3x8 + last set is also drop set
Lying dumbbell tricep extension 3x8
Abs, sit ups / crunches 3x20

35 minutes cardio, cross trainer with last 10 minutes as HIIT


Day 3, legs:

Squats 3x8 + heavier last set 1x6
Leg press 3x10 + last set is also drop set
Leg extension 3x8 + last set is also drop set
Seated leg curl 3x8 + last set is also drop set
Standing calf raise 3x12 + last set is also drop set

25 minutes low intensity cardio after sufficient rest


Day 4, repeat day 1 etc.

That split is an attempt to regain strength and lean mass whilst burning excess fat, at present I don’t have any rest days unless too tired. I will continue with this until I feel I am not making any gains either in lean mass or strength.

tuesday
Light flat speed bench 5x15
Incline bench 3x8
Chins wide grip 5x5
Bent over rows 5x8
Alternate order of chins and rows each week.


Thursday
Flat bench heavy 5x3 (in power rack from bottom of movement, set pins so bar just brushes the chest, press from there)

Close grip bench 5x5 (easiest on smith machine)
Skullcrushers 5x8

Sunday or saturday
Military press 5x5 (standing in power rack from bottom of movement, set pins about level with bottom of collar bone)
Standing straight bar curls 5x5
Squat 1x5 at 50 kg below the max weight you can complete for 5 reps
then 1x5 at 20 kg below 5 rep max
then 1x5 keep adding 5 kg until you can't complete 5 reps - as many sets as it takes.



a variation of big als routine

Bill Starr 5x5

 
 Monday	
          Squat		
 	Bench		
 	Row	
 			
 	Assistance:	
 	2 Sets of Weighted Hypers	
 	4 Sets of Weighted Situps	
 		
 [b]Wednesday[/b]	
 
          Squat		
 	Incline Bench		
 	Deadlift	
 			
 	Assistance:	
 	3 sets of Chins	
 	3 Sets of Situps	
 		
 [b]Friday[/b]	
          Squat				
 	Bench			
 	Row		
 			
 	Assistance	
 	3 Sets of Weighted Dips x 5-8 reps	
 	3 Sets of Barbell Curls x 8 reps	
 	3 Sets of Triceps Extensions x 8 reps	
 

Tuesday - Routine 1 (Upper)

Bench press 2 x 6
Chin 2 x Bodyweight failure
Low incline dumbbell press 2 x 6 - 10
Prone row 2 x 6 - 10
Lateral raise 2 x 6 - 10
Barbell shrug 2 x 8
Ez bar curls 2 x 6
L-fly 2 x 8

Thursday - Routine 2 (Lower)

Squat 2 x 6
Calf Raise 2 or 3 x 15
Deadlift 2 x 6
Leg curl 2 x 6 - 10
Back extension 1 x 8 - 15
Side Bend 1 x 6 - 10
Cable crunch 2 x 10 - 20

Saturday - Routine 1 again
Tuesday - Routine 2 and so and so on...

this is mine im only looking to build my upper body up.. tell me what you think
mon- 3x15 bench press 3x10 incline bench press 3x10 lat pull down 3 x 15 bice curls

weds-exactly the same


fri- exactly the same