Members Routines....POST YOURS!

Mon-Shoulders
Barbell behind neck press
Rear delts
Side raises
Dumbell shoulder press

Tues-Back
Wide LAT pulldown or wide grip chins
One arm bent over rows
Close grip pulldown or chins

Weds-Chest
Flat Barbell bench or dumbell
Some type of flys, machine or free
Incline Bench on Smith machine

Thurs-Dead Day
Deadlifts (may alternate with squats soon)
Heavy Barbell shrugs
Quad extensions

Fri-Arms-Bi's and tri's
Standing dumbell curls
Skullcrushers (super set each set with close grip bench, same bar)
Preacher machine curl or cable
Tri pushdown (rope or handle)

Sat and Sun rest days

This is the new routine I plan to start today, any opinions?


Monday - Legs & Shoulders
Squat - 4 Sets of 8 Reps
Military Press - 4 sets of 8 reps
SLDL - 3 Sets of 8 Reps
DB Lateral Raise - 2 sets of 8 reps
Dumbbell Shrug - 3 sets of 8 reps

Wednesday - Chest & Triceps
Flat Dumbell Bench Press - 4 Sets of 8 Reps
Incline Dumbell Bench Press - 4 Sets of 8 Reps
Close Grip Barbell Bench Press - 3 sets of 8 reps

Friday - Back & Biceps
Deadlifts - 3 Sets of 5 Reps
Wide Grip Chins - 4 Sets of 8 Reps
Barbell Rows - 4 Sets of 8 Reps
Dumbell Curls - 3 sets of 8 Reps

I'm trying a variation on a few differnet routines at the mo.Working really well:
Monday:Chest/Back
A1:Bench 5 sets of 5
A2:Rows 5X5
(I'm using the Charles Poliquin method of supersetting these exercises but resting 90 secs in between each exercise and superset.)
B1:Dips 3x8
B2:T-bar row 3x8

Wednesday:Legs
A1:Squats 5x5
A2:Stiff leg deads 5x5
B1:Leg press
B2:Toe raise

Thursday:Arms/delts
A1:Bar curl 5x5
A2:CGBP 5x5
B1:Dumbell press 3x8
B2:Shrugs 3x8

Saturday repeat workout 1 but with increased weight and go for 5 sets of 4.The following time you do the same workout go for 5 sets of 3.Then the following time go for 5 sets of 5 with the weight you were doing for the second workout.For example:

Workout one:Bench press 100kgs 5x5
" two: " 105kgs 5x4
" three: " 110kgs 5x3
" four: " 105kgs 5x5
" five: " 110kgs 5x4
" six: " 115kgs 5x3
etc.

Looks like a strength routine but very good for size too.

check my journal for the W.O. am gonna do

First of all - Hello everyone - my first post here, had to sign up to a great forum with information on everything i need to know with knowledgable people

Here goes, all done from my garage using freeweights (SetsxReps):

Day 1 - Arms & Back
Barbell Curl 5x5
Bentover Barbell Rows 5x5
Seated Hammer Curls 3x5
Bentover Dumbell Rows 3x5
Forearm Curls (if i feel the need) 3x5
Reverse Bentover Dumbell Flys 3x5
Bicep Tips (if needed) 1xfailure


Day 2
Off or 30 mins Cardio

Day 3 - Chest & Triceps & Shoulders
Barbell Bench Press 5x5
Two Handed SkullCrushers 5x5
Upright Rows 5x5
One Handed Skull Crushers 3x5
Dumbell Flys 5x5
Dumbell Shoulder Raises 3x5 or Barbell Shrugs 3x5
Close Grip Bench Press 2xfailure

Day 4
Off or 30 mins Cardio

Day 5 - Legs & Abs
Barbell Squats 5x5
Stiff Leg DeadLifts 5x5
Seated Barbell Calf Raises (on knee) 5x5
Weighted Crunches 3x10
Weighted Leg Raises 3x5
Lying Weighted Hip Lifts 3x5
Standing Weighted Side Crunches 3x10

Day 6
Repeat Cycle

Switched to this around 3 months ago and am making signifacnt gains throughout!

I'll start posting an up-to-date journal soon

Power Cleans, Squats, Chins, Bench, Shoulder/Military Press, along with random isolation exercises as and when appropriate.

Every 3 days, alongside HIIT sessions every two days.

My Current Routine...

Day 1 - Back + Biceps
Deadlift
Wide Grip Chin-up
Barbell Rows
Barbell Curl

Day 2 - Chest + Deltoids +Triceps
Flat Barbell Bench Press
Incline Dumbbell Press
Dumbbell Shoulder Press
Tricep Dips

Day 3 - Legs + Abs
Squat
Leg Press
Hamstring Curls
Seated Calf Raises - 3x12
Weighted Crunches - 3x12

All exercises are 4x6 unless stated otherwise.

mine at the mo (basically Tony Starks' routine, but pimped slightly!):

Monday - Chest/Biceps

Flat DB Bench: 3x8
Incline Smith Machine Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10


Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves

Barbell Squats: 3 x 10
Leg Extension/Leg Press Supersets: 3x12/8
Stiff Legged Deadlifts: 3 x 8
Hamstring Curls: 3x8

Standing Calve Raises: 3x12 Dropsets


Wednesday - Rest (Light Cardio/Abs at most)


Thursday - Delts/Triceps

Military Press: 3 x 10
Seated DB Press: 3x8
DB Lat Raise/Front Raise Supersets: 2x10/10

Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12
Seated Dips 2 x 10


Friday - Back/Traps

Powercleans 4 x 4
Barbbell Row: 3 x 10
Wide Grip Pulldowns: 2x10
Upright Row 2 x 8
DB Shrugs: 3 x 10

Currently - 25th September 2007

Monday - Chest, Triceps
Tuesday - Biceps
Wednesday - Rest
Thursday - Back, Traps
Friday - Shoulders
Saturday - Legs, Abs
Sunday - Rest

AuDio.

I'm thinking of doing this with the purpose of adding size...

Monday-Push
Weighted Dips 10 @ bw (warmup), workset 3*3
Seated DB OHP 3*8-10
Flat DB bench 3*8-10
Tri pushdown 3*10

Tuesday-Legs
BB back squat light set of 10 to warm up, workset 3*10
SLDL 1*15
Calve Raises 2*20

Thursday-Pull
BB Deadlift 3*3
WG Chins 3*8
DB Rows 3*8-10
Seated DB curls 3*8-10

Any comments on it??

MONDAY - BACK/BICEPS

Wide Grip Chins 4x6

DB Row 4x6

Deadlift 4x6

Shrugs 3x8

Preacher Curls 3x6

Forearm Work




WEDNESDAY - LEGS/ABS


Squat 5x5

Calf Raises 3x8

Leg Extension 4x6

Cable Trunk Twists 3x8

Weighted Sit Ups 3x10





FRIDAY - CHEST/TRICEPS/DELTS


Flat Bench Press 5x5

Incline DB Press/Flyes 4x6

Arnold Press 4x6

Lateral Raise 3x8

Weighted Dips 3x8

ATM,

Bench 3x8
Squat 3x8
Cable Row 3x8
SLDL 3x8
Mil Press 2x8
BB Curls 2x8

I do that 2-3 times a week. I'm making pretty good progress, but eating and sleeping (10 hours avg) like a mofo. Things are gonna have to change when I go back to work.

hey guys im new to this site so just saying hi to start with.
when i hit the gym i never do the exact same routine,i experiment with different movements to find what best works for me to achieve a good feel and pump so my routine changes all the time.
this was my training routine from last week :
MONDAY - CHEST
machine press super set with machine flye for 3 light sets to pre-exaust the muscle(warm-up)
incline bench press 5 sets 6-15 reps
flat dumbell press 3 sets 6-15 reps
machine press 3 sets 10-15 reps
dumbell flyes 3 sets 10-15 reps
dumbell pull over 2 sets 10-15 reps
cable standing flyes 2 sets 10-15 reps
TUESDAY - LEGS
leg exstensions super set with body weight squats for 3 light sets to pre-exaust the muscle(warm-up)
leg exstensions 5 sets 10- 15 reps
leg press 5 sets 10- 20 reps
smith-machine squats 4 sets 10-15 reps
lying hamstring curls 5 sets 10-20 reps
stiff leg deadlifts 3 sets 10-15 reps
THURSDAY - SHOULDERS AND TRAPS
arnold press super set with lateral raises to pre-exaust the muscle(warm-up)
lateral raises 5 sets 10-15 reps
standing barbell press 4 sets 10-15 reps
standing behind neck press 3 sets 10-15 reps
wide grip up-right rows 3 sets 10-15 reps
one arm cable lateral raises 3 sets 10-15 reps
reverse pec-dec flye(for rear delts) 4 sets 10-15 reps
cable rear lateral flye 3 sets 10-15 reps
barbell shrugs 4 sets 10-15 reps
dumbell shrugs 3 sets 10-15 reps
FRIDAY - BACK AND ABS
lat pulldown super set with machine row(warm-up)
lat pulldown 5 sets 10-15 reps
reverse grip bent over row 4 sets 10-15 reps
one arm dumbell row 4 sets 10-15 reps
reverse grip pulldown 4 sets 10-15 reps
machine row 4 sets 10-15 reps
close grip pulldowns 3 sets 10-15 reps
crunches 4 sets 25 reps
rope crunches 4 sets 15 reps
SATURDAY - ARMS
tricep rope extensions 3 warm-up sets and 4 working sets
dips 3 sets 10 reps
close grip bench 3 sets 10-15 reps
incline skull crushers 3 sets 10-15 reps
straight bar push downs 3 sets 10-15 reps
reverse grip push downs 2 sets 10-15 reps
barbell curls 4 sets 8-15 reps
consentration curls 4 sets 8-15 reps
standing alternate curls 3 sets 10-15 reps
cable curls 3 sets 10-15 sets
forearm barbell curls
SUNDAY - CALVES AND ABS
seated calf raises 5 sets 15-25 reps
smith-machine calf raises 5 sets 15-25 reps
toe presses on leg press machine 3 set 15-25 reps
crunches 4 sets 25 reps
inlcine lying leg raises 4 sets 15 reps
rope crunches 3 sets 15 reps

For cardio i cycle to and from the gym so i use that as my cardio for off-season.

**** me mate i think ur overdoin it a little bit!

1

flat bench 3x8
incline 3 x 8
military press 3 x 8
If i can be arsed overhead cable extensions 3 x 8

2
lat pulldown 3 x 8
cable row 3 x 8
barbell curl 3 x 8

3
Squat 3 x 8
leg extensions 3 x 8
ham curls 3 x 8
possibly some shoulder work if I'm not too tired

I do 2 sets warmup on all the compounds. And yeah I don't deadlift. i only just got back into squatting after back probs.

hey matty,i dont feel im overtraining i always listen to my body if its telling me to stop then i call it quits.
plus im making really good gains at the mo and im not even on any supps so must be doing somthing right

Day 1, Chest :

4 x Smith Bench (very very slight incline)
4 x Close Grip heavy incline smith machine
4 x Incline Flies
4 x Fly Machine
4 x Incline DB press
2 x DB Pullovers

Day 2, Shoulders + Tris

4 x Military Press
4 x DB Tricep extension behind head
4 x Front Raises
4 x Side Raises
3 x Tricep Pushdowns
3 x Shoulder Press machine
3 x Arnold press
3 x Reverse Flys

Day 3, Legs

4 x Seated Calf raises
4 x Standing Calf raises
3 x Adductor machine
3 x Abductor machine
4 x Leg Press
3 x Deadlifts
3 x Leg Extensions
4 x Lying leg curls

Day 4, Biceps and Forearms

4 x Concentration Curls
4 x Lying Incline DB curls
3 x Cable Curls
3 x Close Grip EZ bar curls
3 x Wide Grip Straight bar curls
4 x Reverse Wrist curls
4 x Wrist Curls
4 x Drag Curls

Day 5, Back and Lats

4 x V Bar Pulldowns (In front of head)
4 x Seated Rowing (Cable)
3 x DB Rows
3 x Bent Over 2 Arm DB Row
4 x Hyperextensions
3 x Overhand Wide Grip Lat Pulldowns
3 x Underhand Lat Pulldowns
4 x Stiff Legged Hyperextensions

Reps for each exercise are 12 each.

Push ups and sit ups every night, about 100 - 300 push ups (varying in heights and grips) , 100 - 300 ab exercises (crunches, leg raises, raised leg crunches etc)

oh my...

HAHAHAHA!!! My old trainer was trained by Reg Park, he did me that programme

My new 4 day split. If there is anyone out there like me then they will probably feel that their arms don't get worked enough. This may be the answer. I might be changing a few of the excersises but you get the general idea:

Back
Lat Pulldown
T-Bar Row
Single Arm Seated Row
Deadlift

Chest/Shoulders
Incline Bench
Flat Dumbell
Incline Flyes
Military Press
Seated Dumbell Press

Legs
Leg Extensions
Leg Curls
Squat
Seated Calf Raise

Arms
EZ Bar Curl
Alt. Dumbell Curl
Scull Crushers
Single Arm Cable Pulldowns