Members Routines....POST YOURS!

ORIGINAL: JWR

The current one, i.e top one

Arms looking amazing atm mate ur in top condition.

The top one didnt take too long to get used to, was doing full bodies so that was a step down so to speak, I would carry on with full bodies, but because of the proximity of my place to uni and work, Im walking 2 hours every day, and the DOMS was unbearable. Thanks for the compliment mate!

been doing this routine last few weeks and it's working really well

Monday chest Triceps
Flat dbell bench x3
incline fly superset incline smith machine press x2
machine press double drop set (one at our gym has 3 grips to work each part of chest so alternate each drop) x1
weighted bench dips x2
skullchrushers superset close grip bench (using same bar as soon as hit failure on skullcrushers) x1
rope pushdowns single drop

Tuesday Back biceps
chins x4 (vary hand placing each set)
rev grip chins superset wide grip rows x2
single hand cable rows double dropx1
seated barbell curlsx2
single arm cable curls double drop x1

Thursday Shoulders Traps
arnold press X3
front lat raised superset rear lat raisesx2
side lat raises on machine double drop x1
shrugs x2
cable upright rows drop set x1
leg raises for abs superset crunches
twists
grip work

Friday Legs
squats x3
leg extensions superset leg press x2
legs extensions double drop x1
stiff deads x2
seated leg press superset lying leg curl x1
single leg curls drop set x 1
seated calve raises x2
standing calve raises drop set x1

each workout is done in 40 mins at max with training partner. results have been really pleasing so far!

Ive split my workout down further at the moment as it was taking over an hour and 15 mins. Way too long and couldnt keep up the intensity. Its now push/pull/push/pull etc.

MONDAY

Squats 5x3
SLDL 5x3
Calf raises 4x12
Abs circuit 4 exercises 8-12 reps following christian thibs ab training article over at t-nation.com

TUESDAY

Widegrip Chins 4-5x6-8
Close grip underhand chins 4-5x6-8

WEDNESDAY

Flat bench BB 4-5 x6-8
Dips 4-5 x 6-8
Abs circuit same as monday

THURSDAY

Deadlifts: 4-5 x 6-8
BB Curls 4x6-8
Conc curls 2x10

FRIDAY

Standing Military press 4-5 x 6-8
Lat raises (with forward lean) 3-4 x 8-12
French Presses 4-5 x 6-8
Abs circuit same as monday


CONDITIONING WORK

Sprint training 3x per week 5 mins warmup then 6x 30 sec sprints with 1:00 rest between max effort sprints. (progression following christian thibs running man article

Pre post workout 10 mins incline treadmil walking.

Enjoying this so far. Strength is increasing.

One thing i have found to be the best thing i have ever done is use a training diary and log everything.

My routine

Monday:

Bench 5x5
Deadlift 3x6 unstrapped, 1x3 strapped
Barbell Curls 1x6
Weighted AB crunch 2x15
Neck raises (with harness) x2
coc. no3 2 sets


Thursday:

Squats 1x20, 1x18, 1x14
Military Press 3x6
Pullups 5 sets of as many as poss
Dumbell Row 1x12
Barbell Curls 2x6, 1x10
Weighted AB crunch 2x15
coc. no3 2 sets
Neck raises 2 sets


Have found this works quite well. would appreciate suggestions, opinions though,

cheers!

I'm currently doing a 2 session, full body workout and finding it's working wonders for me...

Session 1
Squats 5x5 (ass to grass!)
Bench press 5x5
Bent over BB rows 5x5

Session 2
Deadlifts 5x5
Chins
BB/DB Military press 5x5

On session 1, I may throw in a couple of sets of dips if I got the energy at the end, when I get home I will also do a few sets of pushups. I do abs twice per week on my days off. I'm finding this routine amazing and making good size gains already after 2 weeks! Any comments though would be greatly appreciated.

All seem to be great routines. Gives me some more to pick from to shake my own training up. I change my routines every 4 weeks to keep the muscles guessing. i've just finished a HIT routine which was very taxing. Surprising how doing only two to three days in the gym a week using only one very heavy work set to failure before employing forced reps, eccentric negatives, and partials etc can totally annhialate the muscles. But for now..here is the routine i'll be concentrating on for the next 4 weeks till i change again.

MONDAY: Shoulders + Tri's

Shoulders:

Seated D/B or B/B Press- 3 sets- 8-10 reps.
Lateral Raises-3 sets- 6-8 reps.
Barbell Shrugs- 4 sets-10-15 reps.

Tri's:

Close Grip Bench Press-3 sets- 8-12 reps.
Skull Crushers-3 sets- 6-8 reps.
D'B French press-3 sets- 8-10 reps.

TUESDAY: Cardio-25 mins Bike. REST DAY.

WEDNESDAY: Back + Bi's:

Back:
Bent Barbell rows (reverse grip)-3 sets -8-12 reps.
Lat Pull downs (close grip or V Bar)-3 sets-8-10 reps.
One arm D/B Rows-3 sets-8-10 reps.

Bi's:
Standing Barbell Curls (straight bar)-3 sets-6-8 reps.
Preacher Curls-2 sets-6-8 reps.
Hammer Curls-2 sets-6-8 reps.

THURSDAY: Cardio-25 mins Treadmill. REST DAY.

FRIDAY: Legs + Chest + Abs:

Legs:
Squats-3 sets-10-12 reps.
Leg Press-3 sets-8-10 reps.
SLDL (Stiff Legged Dead Lifts)-3 sets-8-12 reps.
Standing Calf raises-3 sets-10-15 reps.

Chest:
Incline B/B Bench press-3 sets-10-12 reps.
Incline D/B Flyes-3 sets-6-8 reps.
Flat Bench D/B Press-3 sets-10-12 reps.

Abs:
Cable Crunches-1 set-15 reps.
Decline Weighted crunchewith twist-1 set-15 reps.
Weighted hanging leg raises-1 set-12-15 reps.

Saturday Light cardio -20 mins Bike. REST DAY

Sunday: Rest day.

Like i said i'll stick to this for the next four weeks and then change again. Probably to a routine using only 2 work sets but using pre-fatiguing techniques, drop sets or supersets.

day 1: back
day 2: shoulders & traps
day 3: legs & calfs
day 4: chest (might change this cos my sholders get really sore from day 2 and i have recently poped my left shoulder out! (doing incline dumbell press) i'm double jointed but it's still stuffed or a while).
day 5:arms

i dont really do abs at the moment i'm thinking of incoporating and i usually train bicepts every time i'm in the gym but only curls with dumbells.

im changing mine soon, the same sort of idea as frankies mass building, but my news routines going to change it a bit

day 1 - pull

bb rows
wide grip chins (with weight)
incline isolation db curls
static gripping

day 2 - push

flat bb bench press
military press or db shoulder press (not sure yet)
close grip bench press
incline db bench press

day 3 - legs

front squats
stiff leg bb deadlift
deep knee bends
hanging leg raises

the routine im just finishing is

day 1 -

bb deads
wide grip chins
hammer curls

day 2 -

flat bb bench press
db shoulder press
tricep dips
press ups

day 3 -

front squats
stiff leg bb deadlift
standing calf raises
crunches

Friday
Legs & Abs

Warm up - Parallel Bar Dips
Dumbbell Squats 4x8
Power Squats 4x8
Angled Leg presses 4x8
Hack Squats 4x8
Incline Bench Sit Ups 3x8
High Pulley Crunches 3x8
Leg Raises 3x8
Dumbbell Side Bends 3x8

Saturday
Back/Trap/Bi

Warm Up - Parallel Bar Dips
Lat Pull Downs 4x8
Back Lat Pull Down 4x8
Close Grip Lat Pull Downs 4x8
Upright Rows 4x8
T-Bar Rows 4x8

Dumbell Shrugs /Barbell Shrugs 4x8
One Arm Dumbbell Rows 4x8
Seated Rows 4x8

Curls 5x5
Reverse Curls 5x5
Barbell Curls 5x5
Concentration Curls 5x5

Sunday
Chest/Shoulders/Tri

Warm Ups - Parallel Bar Dips
Back Presses 4x8
Seated Front Presses 4x8
Seated Dumbbell Presses 4x8
Lateral Dumbbell Raises 4x8

Push Downs 4x8
One Arm Reverse Push Downs 4x8
Dumbbell Triceps Extensions 4x8
Seated Dumbbell Triceps Extensions 4x8

Incline Dumbbell/Dumbbell Flys 4x8
Incline Dumbbell/Dumbbell Presses 4x8
Close Grip Bench Presses/ Bench Press 4x8
Decline Presses 4x8

WIFFERS' 5 DAY SPLIT

All maximum intensity
Good quality reps (full ROM and controlled)
Last set to failure
Should take about 45 mins and you'll be shagged at end
Keep days/exercises in this order
If you wanna add isolations (i.e. db flies for chest or db side raise for delts) do at END OF CORRECT DAY - but not needed)
Rest until you're ready. Usually if there are 2 people, just take in turns

Mon - Quads/Hams
squats 3x6
leg press 3x6
ham curls 3x6 (could do sldl)

Tue - Chest/Triceps
wg bench 3x6
weighted chest dips 3x6
cg smith bench 3x6 (could do skulls, but they hurt my wrist)

Wed - Calves/Abs
calf raises 3x10
weighted crunches on steep decline bench 3x10
weighted hanging leg raises 3x10

Thu - Shoulder/Traps
deads 3x6
seated barbell press 3x6 (could do military press)
shrugs 3x6

Fri - Back/Biceps
weighted wg pull ups 3x6
bent over rows 3x6 (could do t-bar rows)
preacher curls 3x6 (any curls will do, just make strict)

Any questions email me or ask in my journal as I do not read this thread often.

My relevant weights, before/after pics, injuries and to see how this routine has "evolved" from a 3 day push/pull/legs split see my journal

I think 4 days is the ideal for my body...so at the moment, my routine is as follows:

Monday: Chest & Biceps

Bench Press: 4 Sets of 6 - 8 Reps
Incline Dumbbell Press: 3 Sets of 6 - 8 Reps
Weighted Dips: 3 Sets of 6 - 8 Reps
Flyes: 2 Sets of 8 - 10 Reps

Barbell Curls: 3 Sets of 8 - 10 Reps
Hammer Curls: 3 Sets of 8 - 10 Reps
Wrist Roller: 3 Sets until failure (forearm's are f*cked after this).

Wednesday: Legs
Squats: 4 Sets of 6 - 8 Reps
Leg Press: 3 Sets of 10 - 15 Reps

Stiff Legged Deadlift: 4 Sets of 6 - 8 Reps
Hamstring Curls: 2 Sets of 8 - 10 Reps

Friday: Shoulders & Triceps
Seated Overhead Barbell Press: 4 Sets of 6 - 8 Reps
Dumbbell Side Lateral Raises: 3 Sets of 10 - 12 Reps
Bent Over Lateral Raises: 3 Sets of 10 - 12 Reps

Weighted Tricep Dips: 3 Sets of 6 - 8 Reps
Overhead Extensions: 3 Sets of 6 - 8 Reps

Saturday: Back
Deadlifts: 4 Sets of 3 - 6 Reps....Alternatively Weighted Hyperextensions
Bent Over Barbell Rows: 4 Sets of 6 - 8 Reps....alternatively Dumbbell or T-Bar Rows
Pulldowns: 4 Sets of 8 - 10 Reps

I do calf work at the beginning of my Chest & Bicep workout and then again on Friday before my Shoulder and Tri workout.

I must say I really enjoy this routine...although I'm still not entirely sure how effective training biceps with chest and triceps with shoulders is gonna be or whether to switch back to the more traditional format in combining chest and triceps and back and biceps.
One of the reasons I divised my routine in this way was the fact I wanted Leg & Back work to have the entire workout devoted to those muscle groups since they are the biggest muscles in the body and are intense workouts. I can't believe people are actually able to do shoulders with legs like some of the routines I've seen....fair play to them.

Monday = Chest + Biceps

Flat flyes
Incline Dumbell Press
Cable Crossovers

Standing dumbell curls
Standing barbell curls
Cable isolation

Tuesday = Back

Dumbell Deadlifts
Front pulldowns
One arm dumbell rows
T bar row

Friday = Shoulders + Triceps

Machine Shoulder Press
Smith Machine Shrugs
Incline lying rear delt raises
One arm cable lateral raises

Lying dumbell tricep extension
Close grip Bench Press

Saturday = Legs

Squats
Leg Press
Leg Extensions

All 3 sets of 8.

Cardio 4 times a week for 30 mins. 2 x 130bpm. 2 x interval training

Dereck's Kickass Workout Schedule

Day 1: Chest+Abs Sets Reps

Bench presses 5* 6-10-15
Incline bench presses 5 6-10-15
Dumbbell pullpvers 5 10-12-15
Cable flyes 5 20-30
Ab crunches 4 15-?
Hanging leg raises 4 15-?
Hanging lateral leg raises 4 15-?


Day 2: Biceps+Triceps

Hammer curls 5* 6-8-15
Dumbbell curls 5 6-8-15
Barbell Curls 5 6-8-15
Preacher curls 5 6-8-15
Triceps barbell presses 5 6-8-15
Overhead dumbbell extensions 5 6-8-15
Pressdowns 5 6-8-15
kick back 5 6-8-15
Ab crunches 4 15-?
Hanging leg raises 4 15-?

Day 3: Legs+Abs

Leg extensions 5* 6-12-15
Squats 5 3-10-15
Leg presses 5 3-10-15
Leg curls 5 6-12-15
Seated calf raises 5 6-20-15
Standing calf raises 5 6-20-15
good morning 5 15
jack front leg press 5 15
Ab crunches 4 15-?
Hanging leg raises 4 15-?
Hanging lateral leg raises 4 15-?


Day 4: Back

Pulldowns to the front 5* 6-10-15
Pulldowns to the back 5 6-10-15
Deadlifts 5 3-8-12
T-bar rows 5 3-8-12
Seated rows 5 6-12-15
flyies down 5 25
flyies medium 5 25
flyies up 5 25
Ab crunches 4 15-?
Hanging leg raises 4 15-?

Day 5: Shoulders/Traps+Abs

Seated dumbbell presses 5* 3-10-15
Lateral raises 5 8-12-15
Front raises 5 8-12-15
Shrugs 5 6-10-15
Ab crunches 4 15-?
Hanging leg raises 4 15-?
Hanging lateral leg raises 4 15-?

my routine looks like this

mon
chest
inc bb press,2 warm ups then 3 sets to max
flat bb press 3 sets
inc db press max weight
flat flys 3 sets
2 sets cable crossovers

tue
back
wide grip chins 3 sets
seated row 3 sets
db row 3 sets
deadlifts 3 sets
bb row

wed
bicep all 3 sets
bb curl
db hammer curl
preacher curl

thur
triceps
close grip press
one arm ext
rope press downs

fri
legs
squats
leg press
leg ext
db lunges
rev curl
standing calfs

sat,sun,
rest

MONDAY
squats 3x6
stiff legged deads 3x6
calf raises 3x10

TUESDAY
bench 3x6
weighted dips 3x6
skull crushers 3x6

WEDNESDAY - OFF

THURSDAY
military press 3x6
weighted crunches 3x10
weighted leg raises 3x10
Shrugs 3x6
Incline Shoulder raise 3x6
FRIDAY
deads 3x6
bo rows 3x6
wg pull ups 3x6
curls 3x6

SATURDAY - OFF

SUNDAY - CV

Alright, here is my two day split WITH OUT LEGS!!!!!!!! I skate way to much and don't want my legs being tired and slowing me down. Anyways here it is:

Push Day
Bench Press 5 x 5
Weighted Dips 5 x 5
Over Head Press 5 x 5

Pull Day
Weighted Chin Ups 8 x 3
Bentover Barbell Rows 5 x 5
Curls 5 x 5
Shrugs 8 x 3

Edit: Forgot to say that I have a two day rest period in between each lift.

Here is my current workout routine. I include a bunch of exercises in to maintain strength in the muscles of the rotator cuff for shoulder stability. I got most of these out of the book: The 7 Minute Rotator Cuff Solution and they have worked like a charm in reducing my symptoms of shoulder pain. My oringal workouts were comprised of too many exercises for the internal rotators and I was on the road to shoulder impingement.
I superset exercises with anywhere from no rest to 60 seconds if I'm winded. Rest between supersets is usually 90 seconds to 180 seconds for heavy compound movements.

DAY 1: BACK AND HAMSTRINGS
Bent Leg Deadlift (2 x warmup, 4x8 working)

Weighted Pull-up (1 x warmup, 3x8 working) and
Seated Leg Curl (1 x warmup, 3x8 working) and
Standing L-flye (1 x warmup, 3x8 working)

Good Morning (3x8) and
Seated Cable Row (3x8) and
Seated L-flye (3x8)

Shrug (2x10) and
Standing Pull Down (2x10) and
Dumbell Superman (2x8)

20 minutes of light cardio


DAY 2: ABS AND CARDIO
Hanging Knee-ups with Oblique twist (3x20) and
Weighted Sit up (3x8)

30 minutes of moderate cardio

DAY 3: CHEST AND BICEPS
Barbell Bench Press (2 x warmup, 4x8 working) and
Scapular Retraction with Rope and Cable (2 x warmup, 4x8 working)

Incline Dumbell Press (3x8) and
Seated Incline Supine Curl (3x8) and
Seated L-flye (3x8)

Cable X-over (3x8) and
Reverse Curl (3x8) and
Lying L-flye (3x8)

20 minutes of light cardio

DAY 4: REST


DAY 5: QUADS AND CALVES
Barbell Split Squat (2 x warmup, 4x8 working)

Leg Press Sled (3x10) and
Seated Rotary Calf (3x12)

Unilateral Seated Leg Press Machine (3x12) and
Standing Calf Raise (3x12)


DAY 6: DELTS AND TRICEPS
Standing Behind Neck Barbell Press (2 x warmup, 4x8 working)

Dumbell Skull Crusher (1 x warmup, 3x8 working) and
Bentover Raise (3x10)

Lateral Raise (2x8) and
Tricep Push Down (2x10)

20 minutes light cardio

DAY 7: REST

Train every other day (either morning or evening depending on my shift)


Day 1
Chest + Triceps + Shoulders
Flat Barbell Bench Press
Incline Dumbell Bench Press
Dips
Military Press
Skullcrushers

Day 3
Back + Biceps
Deadlifts
Seated Row
Bent Over Barbell Rows
Barbell Curls

Day 5
Legs
Squats/Hack Squats
Stiff Leg Dead Lifts
Leg Press
Calf Raises


(All above @ 3X6)



Day 2
If I am working then just the cardio: 2.5 miles to and 2.5 miles from work, if off work then might either ride for a swim or just have a bike ride.

Day 4
As per Day 2.

Also on work days/night when I go to the gym I ride 15 mins from work to the gym then 15 mins from gym home.

it has changed to this:
(the weights i follow defranco max u;per and lower body days)

monday
squat
uni lateral work i.e. step ups
sld
neck ss grip (defends on exercise

tuesday
bench
row
chin
curl ss triceps
abs

wednesday
fart lek or off

thurs
sprints or off

friday
hang clean 3 x 3
push press 3 x 3
speed squat 5 x 3

saturday
game

sunday
off

Monday -

BB Bench Press (10,8,6)
Incline Press (10,8,6)
Dip (10,8,6)

Tuesday -

Squat (10,8,6)
Lunge (2 each side x 8)

Wednesday -

Wide Pullup (10,8,6)
Bent over row (3x10)
Cable row (2x8)

Thursday -

Seated DB shoulder press (4x6)
Triplane press (2x10)

Friday -

Romanian Deadlift (4x6-8)
Calf Raise (3x15)


Each workout takes 30-40 mins to complete, short and sweet!