Members Routines....POST YOURS!

Routine Starts This Friday

My Aim: Build Mass, gyming for 4 months already

Sets/Reps - 3x8

Monday: Chest/Shoulders/Tri


BarBell Bench Press
Incline Bench Press

Shoulder Press - DB - Seated

Wide Grip Dips
Skull Crushers



Wednesday: Back/ Bicep

Bent Legged Barbell Deadlift
Bent Over BarBell Rows
Wide Grip Pull Ups

BarBell Curls
Hammer Curls


Friday:Legs/Abs

Squats
Stiff Legged Deadlifts
Calf Raises

Weighted Crunches <--- May find alternative, due to strain felt on lower back
Hanging Leg Raises
DB Side Bends

Any Critics welcome

MONDAY LEGS & SHOULDERS
Squats 6 sets 6 reps ass to grass
Db lunges 3 sets 6 reps
BB press behind neck 4 sets 6 reps
Db press infront of neck 4 sets 6 reps
Db shrugs 3 sets 6 reps

WEDNESDAY BACK & BICEPS
Deadlifts 4 sets 6 reps
lat pulldown to chest 4 sets 6 reps
One handed Db rows 4 sets 6 reps
EZ curls 2 sets 6-8 reps
Hammer curls 2 sets 6-8 reps

FRIDAY CHEST & TRICEPS
BB bench press 4 sets 6 reps
Db incline bench press 4 sets 6 reps
Dips 3 sets 6-8 reps
CG BB bench press 2-3 sets 6 reps
Skullcrushers 2-3 sets 6 reps

mon/shoulders
rear bb press 4x25,10,8,6
side laterals 3x15,12,10-last set drop weight and do 10
shoulder width upright row/superset db front raise3x15,10,8
bent over dd raises3x12,12,10

tues/back
wide grip pullupsx4 to failure
bent over bb row3x12.10,8
t-bar3x15,12,8
low pully row3X12,10,8
pulldowns to rear2x12,8

wed/chest
incline bb press4x20,12,8,6
incline db3x12,10,6
flat flyes3x15,12,8
dips2x12,10

thurs.legs
squat4x15,12,8,6
leg press3x12,10,8
leg ext3x15,12,10
stiffleg lifts3x15,12,10

fri/arms
ez bb curl4x20,12,10,8
preacher curls3x15,12,10 last set drop weight and go to failure
hammers3x12,10,8
tris..
v barpushdowns4x25,15,12,8
skulls3x10,8,6
dips3x12,10,8

mon
bench
inc.bench
dips

tue
deads
b.rows
c.g.chins

thur
m.press
s.raises
shrugs

fri
squat
sldl
abs

all 4x6

routine days vary....some weeks i train 6days(twice body part) or 4 days(twice body part)
dont feel i get a good workout training each body part once a week
this is what im currently doing

MON - THU
chest-
incline DB presses 3x8-10
flat BB presses 3x8-10
flat DB presses 4x8-10

biceps & forearms
BB curl 4x8
tricep bar hammer curls or reverse BB curls 3x8
ab work

TUE-FRI
shoulders-
seated press behind neck or standing mil press 4x8
side laterals 3x8
BB or DB shrugs 3x8

back
bent over row 4x8
single arm DB row 3x8
deadlifts 3x8
side twists and bends

WED-SAT
legs
squats 4x8
leg ext 3x8
SLDL 3x8

triceps
e-z skulls 4x8
2 handed seated DB ext 3x8
kickbacks 3x8

also do this on a 4 day and cram everything in ...only takes 1hour on 6day and 1.1/2 on 4day

DAY 1 � PULL

Deadlifts s
Barbell Rows
Barbell Curls

DAY 2 � PUSH

Flat Barbell Bench Press
Barbell Shoulder Presses
Close Grip Bench Press

DAY 3 � LEGS

Front Squats
Barbell Stiff Leg Deadlifts
Weighted Crunches

All 5X5

In case you havnt noticed, this is Franky's routine

Hi, I am new to this forum & also to weightlifting...have been working out steadily for 2 months & now I've steppped it up. Im after strength & mass gains so not much cardio is taking place here yet

Day 1 - Leg Workout (quads dominant & calves) / Shoulders / Abs

1) Barbell or dumbbell squat – 6 warm up, 10, 10, 12 to failure.
2) Leg ext – 10, 10, 12 to failure.
3) Standing calve raises – 8, 10, 10, to failure.

1) Arnold press– warm up 6, 8, 10, 10.
2) Dumbbell lateral raises – 6, 12, 12.
3) Bentover lateral raise – 10, 10, 12.

Upper Abs: – Decline crunch or lying resisted crunch – 12, 15, 15, 15. Lower Abs: - Hanging leg / knee raises – 3 x 15. Obliques: crunch – either on mat or back ext bench.

Day 2 – Rest

Day 3 - Chest / Triceps / Abs
1) Incline dumbbell press – warm up 8, 10, 12, 12 to failure.
2) Flat bench press (machine or dumbbell as I have no spotter) – 6, 10, 10, 12 to failure.
3) Dumbell pec flye – 10, 10, 12, 12 to failure.
4) Cable crossover – 6, 10, 12, 12 to failure.
5) Skullcrushers – warm up 10, 8, 8, 10 to failure.
7) Tricep pressdown (longhead focus) – 10, 12, 12, 12 to failure,

Day 4 – Rest

Day 5 – Back / Biceps / Leg Workout (hamstrings dominant) / Abs

1) Lat pull down – warm up 8, 8, 10, 10 to failure.
2) Shoulder shrugs – 10, 10, 8, 6.
3) Seated rows or dumbbell rows – 6, 8, 10, 10 to failure.
4) Bicep curl (close grip for long head focus) – warm up 6, 10, 12, 12 to failure.
5) Scott curl (for short head focus) – 6, 10, 12, 12 to failure
6) Romanian Deadlift – 10 light weight warm up, increase weight 10, 10, 12 to failure.
7) Lying Leg Curl – 8, 10, 10, to failure.


Day 6 – Rest

Day 7 – Rest

Monday/Thursday:

Bench Press (5x3)
Row (5x3)
Close Grip Bench Press (5x3)
Curl (5x3)

Tuesday/Friday:

Squat (5x3)
Deadlift (5x3)
Calf Raises (3x10)
Abs (3x10)

ORIGINAL: liquidbeef

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.

What do you do for your Rotator Cuff as I have problem with my left one, got some stuff from the physio but would be intrested what you have done that has helped you strenghten it.

Doing everything in one day.


1-2 exercises per muscle group -- x3 per week.
Chest: Push-ups (10-15 warmup, 2x sets till failure)
Shoulders: Seated or standing Shoulder Press (10-15 warmup, 2x sets till failure)
Triceps: 1 Arm Triceps Extensions (10-15 warmup, 2x sets till failure)
Back: Bent-over Row (10-15 warmup, 2x sets till failure)
Biceps: Dumbbell Curls (10-15 warmup, 2x sets till failure)
Abs: Lying Straight Leg-Hip Raise and Crunches (3x sets till failure)
Thighs - Quadriceps: Dumbbell Lunges and Squats (3x10 & 3x10)
Thighs - Hamstrings: Dumbbell Straight Leg Deadlift (3x20)
Calves: Single Leg Calf Raise (3x20)

One minute rest between each set.

Running for cardiovescular -- x3 per week.

I'm only a starter and I will probably cut it to twice a week instead of three, I don't think my muscles can recover fast enough (Just got this routine, doing everything with 5kg dumbbells at home, going to try it once my muscles are not sore :P)

Here's mine atm:

MONDAY - CHEST / TRICEPS

Bench press
Incline bench press
Close grip bench press

WEDNESDAY - BACK / BICEPS

Bent over row
Deadlift
Power clean
Barbell curl

FRIDAY - SHOULDERS

Military press
Dumbell side raises
Dumbell rear raises

SATURDAY - LEGS

Front squats
Stiff-legged deadlifts
Standing calf raises
Some ab work if I can be bothered, which is rare

Mon : Shoulders
Tue : Arms
Wed : Chest
Thu : legs
Fri : Arms
Sat : rest
Sun : Back

Shoulders
1 Arnold Press
2 Smith Machine Press
3 Lateral Raise
4 Shoulder Press
5 Shrugs
Back
1 Lats Pulls
2 Standing Rows
3 Seated Rows
4 Nautilus 1
Bicep
1 Dumbbell Curls
2 Barbell Curl e-z
3 Preacher Curl
4 Cable Bicep
Triceps
1 Triceps Cable
2 Dumbbell Triceps
3 Machine Triceps
4 Dumbbell Kickback
Chest
1 Bench Press Smith
2 Incline Bench Press 
3 Bent Arm Dumbbell Fly
4 Cable Fly's
5 Machine Fly's
Legs
1 Squats Smith
2 Leg Press 
3 Leg Curls
4 Leg Extension
5 Calf Raise
 Forearms
1 Inner
2 Outer

everyday i wake up and go to the gym to do 30 minutes of cardio. usually 30 mintues of the most difficult cross training setting i can find on the elyptical machine. then i go home eat breakfast and head back.
i keep everything at 4 sets of 8-12 reps except my weightless excersizes.

monday-chest and back

bench press
incline bench press
smith bench press
incline smith bench press
incline dumbell press
flat dumbell press

bent barbell rows
t bar rows
pulley rows
dead lifts

tuesday-shoulders,traps, and arms

military press
behind the neck press
seated dumbell press
upright rows

shrugs barbell or dumbell

barbell curls
preacher cambered bar curls
dumbell curls

lying cambered bar tricep ext.(skull crushers)
seated tricep ext
close grip bench press
dips
bench dips

reverse barbell curls
wrist curls
hammer curls

wed.-legs and abs

squats
leg press
smith squats

machine leg curls
stiff leg dead lift

standing calve raises
donkey calve raises

weighted crunches
cable crunches
weighted leg raises

thur.- chest and back

flyes( incline, flat, decline)
wide grip dips
cable cross overs

pull downs( front and back)
one arm dumbell rows
chins(front and back)
pull overs
hyper ext

fri.- shoulders and arms

dumbell lateral raises(side, bent,front)
cable lateral raises(side, bent, front)
machine lateral raises

seated dumbell curls
cable curls
dumbell preacher curls

cable push downs( rope, st. bar, and v bar)
dumbell kick backs
one arm dumbell ext

sat. legs and abs

leg ext
hack squat
lunges( dumbell, barbell, and smith machine)

dumbell leg curls
single leg machine curls

seated calve raises
leg press calve raises

no weighted excersize for abs, just a good cardio crunch out i seen on fit tv once. takes about twenty mintues. from all angles. crunches for 2 seconds then 1 second crunches, oblique crunches, idk i still watch the video to do it.

Legs/ Abs

Squats 10,8,8,6.
SLDL 3x8 (going to change this)
Calf raises 4x6
Crunches and leg raises.

Back/ Biceps

Dead lifts 4x6
Bent over DB rows 3x8
Lat pull downs 3x8
Shrugs 3x8
Hammer curls 3x8
Reverse curls 3x10.

Chest/ Shoulders/ Triceps

Bench press 10,8,8,6.
Incline DB benchpress 3x8
Arnold press 3x8
Lat raises 3x8
Rear delt row 3x10
Overhead tricep extension 3x8

Upper A (Chest Focused)

- DB Flat Bench Press: 4 x 6
- DB Incline Bench Press: 4 x 6
- BB Military Press: 4 x 6
- Close-Grip Pull-Ups: 4 x 6

Lower A (Ham Focused)

- BB Deadlifts: 4 x 6
- BB Straight-Leg Deadlifts: 4 x 6
- Seated Leg Press: 3 x 8
- Weighted Crunches: 3 x 8

Upper B (Upper Back Focused)

- Wide-Grip Chins: 4 x 6
- BB Bent-Over Rows: 4 x 6
- BB Military Press: 4 x 6
- Tricep Dips: 4 x 6

Lower B (Quad Focused)

- BB Squats: 4 x 6
- BB Standing Calf-Raises: 4 x 10
- Seated Leg Press: 3 x 8
- Weighted Crunches: 3 x 8

i da a 4 day split please comment and give any suggestions you think i shoulds take into consideration, cheers

day one
shoulders and forearms-
db overhead press, military press
laterial raise, reverse curls, wrist curls

day two
chest and tri's
flat db press, flat db flyes, dips, skull crushers, closegrip bench

day three
back and bi's
deadlifts, bent rows, wide grip pull ups, ez curls, hammer curls

day four
legs 20 rep squat, lunges, sldl

need input for sure!

Bicep
Cable Curls
4X10
Standing Dumbbell Curl
4X10
Standing Hammer Curl
1Xmaxout

Preacher Curls
4x10

Cable Pulls Ups
maxout

Incline Curls
4x10

Cheat Curls(Cable)
Max weight max reps

ORIGINAL: bradpei

need input for sure!

Bicep
Cable Curls
4X10
Standing Dumbbell Curl
4X10
Standing Hammer Curl
1Xmaxout

Preacher Curls
4x10

Cable Pulls Ups
maxout

Incline Curls
4x10

Cheat Curls(Cable)
Max weight max reps

Is that the only routine you do?

ORIGINAL: bradpei

need input for sure!

Bicep
Cable Curls
4X10
Standing Dumbbell Curl
4X10
Standing Hammer Curl
1Xmaxout

Preacher Curls
4x10

Cable Pulls Ups
maxout

Incline Curls
4x10

Cheat Curls(Cable)
Max weight max reps

Way too much emphasise on the biceps there, what else do you do?

ORIGINAL: $loth

ORIGINAL: bradpei

need input for sure!

Bicep
Cable Curls
4X10
Standing Dumbbell Curl
4X10
Standing Hammer Curl
1Xmaxout

Preacher Curls
4x10

Cable Pulls Ups
maxout

Incline Curls
4x10

Cheat Curls(Cable)
Max weight max reps

Way too much emphasise on the biceps there, what else do you do?

That's what I want to know.