Members Routines....POST YOURS!

yeah buddy, bret

well im not pro but i hope my routine can help

Day 1 :
Flat Bench : 3 x 8
Dips 3 x 5
Chins 3 x to failure ( hard for me )
Pulldowns : 3 x 8 : Front and back
Pec Deck : 3 x 8
Incline Bench : 3 x 8
DB Flat Bench : 3 x 8

day2
EZ Curl 3 x 8
DB Curl Alternate 3 x 8
Deadlifts ( New to my routine Doing First Time today ) it will be bout 6 sets 3 reps i think )
BB Shrugs : 3 x 8 in front / behind back also
DB Shrugs : 3 x 8
Upright Rowing : 3 x 8
Bent over 1 arm Row : 3 x 8

day3
I do 1 or 2 Leg Exercises very heavy weight
Situps 3 x 10
Flat Bench : 3 x 8
Dips 3 x 5
Chins 3 x to failure ( hard for me )
Pulldowns : 3 x 8 : Front and back
Pec Deck : 3 x 8
Incline Bench : 3 x 8
DB Flat Bench : 3 x 8 ( same as day 1 ) I do swimming / cardio after training or on off days )


I could use some ocmments on this to :)

Dirty,

Towel chins? I'm guessing you just sling a towel over the chin bar, grip each end and do em that way? Does it differ a lot from close grip? Quite fancy having a go at em, sound tough!!

they are great. hard on the forarms and brachillis(sp?)

Push
Thick Bar Flat Bench
Thick Bar Incline Bench
Thick Bar Standing OHP
Close Grip dips

Barbell Ab Rolls

Pull
Deadlift
Wide Grip Chins
V Bar Chins
Thick Bar Curls

Ab Circuit

Legs
Squat
Bottom Pos Squat
Glute Ham Raise
Standing Calve raise

Thick Bar Holds
Towel Hangs

nice

quote:

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Originally posted by miki


Dirty,

Towel chins? I'm guessing you just sling a towel over the chin bar, grip each end and do em that way? Does it differ a lot from close grip? Quite fancy having a go at em, sound tough!!

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Pretty much mate, one towel over each end, grasp the hanging end in your hands and just chin as normal. My grip strength now is quite strong so can do these weighted with no probs (other than a forearm strain, but these are still more comfortable than regular chins). They do hit the forearms, but I really find they hit my back much better too. You will need chalk as your hands slide down the towels.

quote:

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you been talking to franco again mate?

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I liked them after watching the WS vids, but yeah, I think it was Franco that finally convinced me, awesome exercise tho [^]

Pull:

Pull ups
chest supported t bar rows
chins
partial deads

Push:

parallel bar dips
incline db press
bb military press (standing)
a little core work

Legs:

front squats
trap bar deadlifts
GH raises

How do u do seated cleans??

Franco put a link up once (photos anyway) but basically, sit on the edge of a bench, DB in each hand, initially shrug so that you don't use the traps for the main lift and then simply using your arms/delts you clean the DB up to head height. Great for rear delts, freaky looking pump on traps. I perform them with minimal rest (30 secs), light weight, focussing on being explosive (only 22kg or so an arm) like the lactic threshold stuff they do in westside..... they use it as assistance move for bench I believe.

Hard to describe but they probably look like someone cheating at lat raises TBH [:P]

Dannyboy's, Hulkster's and DV's routines all stand out and look VERY good to me.

All exercises 3x8

Tues

Back + Biceps

Bent row
Pullups
Seated row
Barbell curls

Wed

Legs + Shoulders

Sldl
Military press
Front Squat/leg press
Shrugs

Fri

Chest + Triceps

Bench
Incline press
Dips
Close grip bench

Some ab work twice a week as well

Day 1- Legs/Back/Biceps (Sunday)
1x20 rep squats/3x5 deadlifts (switch each week)
4x6 Close grip-chins
4x6 Bent over rows
3x10 BB curls

Day 2-Chest/Shoulders/Triceps/Abs (Wensday)
4x6 BB bench press
4x6 Standing shoulder press
4x6 Dips
3x10 Tricep pull-downs
Ab work

I think I'm gonna try that for the next 8 weeks. See how she goees :)

Tuesday: Pull
Deadlifts
Chins
Bentover rows
Consentrationcurls

Thursday: Push
Benchpress
Militarypress (sitting)
Triceps extensions in cablemachine
Skullcrushers with DB´s
Frontraises

Saturday: Legs
Squats
Legcurls

Changing reps & sets every month or so, ranging between 4 & 12 reps, & 3-5 sets.
Training for size.

monday
squats/deads 5x5
GHRs 3x5
1 leg calf raise (standing or seated) 3x12
alt. dumbell curls 3x8-12
rows 3x8-12

wednesday
flat BB bench OR weighted dips 5x5
incline DB bench 5x5
CG bench 5x5
floor press/lockouts 5x1
cuban rotations 3x8

friday
powercleans OR clean pulls
chins 5x5
miltary press 5x5
hammer curls 3x8-12
grip work

I have been doing "micro-cycles" - basically 3 weeks of 5x5 (increasing weight each week), then 2 weeks of 5x3, followed by a week of 3x12 to ease back a bit before starting it all over again - but increasing 5 pounds on all the lifts where possible on the next round of the cycle.

Split:
Monday - Off
Tuesday - Off
Wednesday - Shoulders/Tris (Basically OHP, Upright Rows, and Skullcrushers)
Thursday - Off
Friday - Off
Saturday - Legs/Back (Basically Squats, DL, and Rows)
Sunday - Chest/Biceps (Basically Bench, Flyes, and a few sets of heavy curls)

I am pretty much staying in the 5x5 and 3x3 range, except for exercises like flyes, (and dumbbell curls when I throw them in), as sets of 5 and 3 reps for these exercises are kind of absurd.

Monday
Squatt 4 sets 10-15 reps
Leg press 20, 20, 12, 10
Leg Extension 2 triple drop sets
Seated calf 3 sets 10-20reps
Leg press calf 3 sets 10-20 reps

Tuesday
Incline Bench 4 sets 6-10reps
Flat dumbell 4 sets 6-10reps
Incline flys 3 sets 6-10 reps
Barbell curl 20, 15 10 after last set drop bar and use dumbells for double drop.
Weighted swiss Ball Crunches 3-5 sets up to total 100reps.

Thursday
Deads 4 sets 5-8 reps
One arm dumbell 3 sets 7-10reps
lat pulldown 1 set pre ex 30reps + then two triple drop sets.
Hypers 3 sets 10-20reps
Close grip pulldown 2 sets 10-15reps
Lying hamstring curl 4 sets 6-15reps

Friday
Side laterals 1 pre ex, then two triple drops.
Dumbell press 3 sets 7-10reps
Barbell shrugs 4 sets 5-10reps
Skull Crushers 3 sets 6-10reps
Close grip bench 2 sets 6-10
Kickbacks 2 sets 10+

Thats about it - the last set of each exercise is normally taken to fail or beyond in the case of triple drops!

Mine current routine is something like this:

Mon
Shld: Rear Raises
Chst: Flat Bench
Tris: Pushhdowns (1a)
Quds: Leg presses
Hams: Kneeling Leg Curls

Tue
Back: Seated Rows
Lats: Pushdowns
Bis: DB curls
Abs: hanging leg raises
LBack: Dead Lifts
Clvs: raises

Thu
Shld: Side Raises
Chst: Incline Bench
Tris: Pushdowns (2a)
Quds: Leg curls
Hams: SLD

Fri or Sat
Back: DB Bent-over Rows
Lats: Pulldowns
Bis: BB Curls
Abs: leg raises & crunches
LBack: back raises
Clvs: raises

All sets are 2x15

With warmups and stretches before and 15 mins CV after.

Heres mine.

Day 1 - Chest/ Arms
Incline d/b press
Flat flyes

Barbell curls
Hammer curls

Skull crushers
Pressdowns

Day 2 - Back/ Shoulders

Lat pulldowns
Bent over rows
Hyperexentions

D/b shoulder press
Lateral raises
Bent over lateral raises

Day 3 Legs/ Abs

Squat
Leg extentions

Lying leg curls

Standing calf raises
Seated calf raises/toe press

cross crunches

ops i got new routine :)

Day 1: Chest / Tricep
3 x 8 Routine

Flat Bench BB
Incline Bench BB
Flat Bench Flyes DB
Close Grip Bench
Straight Dips

Day 2 : Back / Biceps

Deadlifts ( 5 x 5 For Deads )
Bent Over Rows ( 3 x 8 )
BB Curl / EZ Bar Curl ( reps back to normal )
DB Curl Alternate
Bent Over 1 Arm Rows


Day 3 : Shoulders / Abs

Standing Shoulder Press Behind
Standing shoulder press In front
BB Shrugs in front
BB shrugs Behind
Incline Situps ( 3 x 10 )
DB Side Leans ( dunno real name for em )

I dont have mucha good GYM for leg excercises so i cant post that :(

My new routine:

Monday
OH Squat 4x6
Front Squat 5x3
Flat Bench 4x6
Chins 4x6
Leg raises

Thursday
Deadlifts doubles
Clean+Press 5x3
Dips 4x6
TGU's

I'm also going to fit in at least 1 sandbag carry for time per week(100lb bag for upto 15 mins) and some grip work which has been badly neglected.

Straightforward stuff my routine - for the next 12 weeks I'll be doing this:

Monday

• squats 3x8


• leg curls (maybe change to sldl) 3x8


• db shoulder press 3x8


• db lat raise 3x8


• db shrugs 3x8

Wednesday

• db bench 3x8


• dips ?x10 (rep out)


• db kickbacks 2x10


• cable pressdowns 2x10


• calf raise 4x10 note: kickbacks/pressdowns worked in with calf raises

Friday

• deadlifts 3x8


• db rows 3x8


• wide grip pullups ?x10 (rep out)


• alt db curls 2x10


• bar curls 2x10


• crunches 2x25


• decline crunches 2x25 note: crunches worked in with curls

Cardio on Tues/Thurs

People have been mentioning plate pinch for grip work, how does this work, do you literally just pinch a plate and hang on for a minute?

^^^ I think we have the winner of the 'neatest laid out/easy to read' routine [:P]

Your pinch description is correct. Only you pinch grip on the smooth surface with no lip to aid your gripping.

DV is right, so instead of pinching 1x10kg plate, pinch 2-3x5kg plates with the smooth side out, so you have no lip to hook your thumb round.

just do it 2-3times a week. walk around while your holding it too. work up to 3x20kg or something and go break someones hand ;)

out of most routines its always DB bench flat / incline and incline Flys not flat .. not many BB why is this

Stabilisation, harder, freedom of natural movement/plane of motion, and slightly more chest oprientated than BB press.

mine is basic stuff:

mon:
powercleans 5 x 3
bent over rows 5x5
babrel curls 5 x 5

wed:
incline DB press 5 x 5
seated shoulder barbell press 5 x 5
dips 5 x 5

fri:
front squats 5 x 5
dumbell SL deads 5 x 5
weighted crunches 3 x 10

will shortly be changing to 4 x 6 to save time, and will be upping reps and adding a few isolation exercises when back on AAS (probably not until new year)

^^^ I think we have the winner of the 'neatest laid out/easy to read' routine [:P]

Your pinch description is correct. Only you pinch grip on the smooth surface with no lip to aid your gripping.

cheers dv (& robert) I might give this a go tomorrow then, can expect some weird looks I guess - never seen anyone else doing it...

1
front squat 4x6
sldl 4x6
hack squat 2x10-12
ghm 2x10-12
+captain crush

2
boxing

3
weighted dips 4x6
weighted chins 4x6
incline db press 2x10-12
bent over rows 2x10-12
+plate pinch

4
boxing

5
log cleans/ press
farmers walk
+thick bar holds

i did blood voulume for about 5 months its really really good dnt do it for no more then 6 wks tho put on half inch on arms wen i did it i usually train a body part a day

mon-chest,shoulders
tues-back,traps
wed-rest
thrusday-legs
fri-bis,tris

i think ill go back to my old routine of training 6 days with bis n tris on seperate days i seem to get bigger wen i train more lol my fuked up body

A routine that i found good;

Legs
Back Squat 3x6
SLDL 3x5
Front Squat 3x6
Abs 3x12

Push
Incline Bench 3x6
Military Press 3x6
Dips (chest) 3x6
Close grip Bench 3x6

Pull
Deadlift 3x3
Clean Pull 3x6
Wide grip Pull up 3x6
Barbell Row (supinated) 3x6
Plate pinch x3

could this possibly be made a sticky?...

I second that! STICKY!!!

Mine is Monday, Wednesday and Friday:

Squat - 3x8
Barbell OH Press - 3x8
Deadlift - 3x8
Barbell Row - 3x8
Barbell Bench Press - 3x8
Weighted Crunches 3x15

I alternate deadlifts and shrugs every other workout.

ORIGINAL: df908

^^^ I think we have the winner of the 'neatest laid out/easy to read' routine [:P]

Your pinch description is correct. Only you pinch grip on the smooth surface with no lip to aid your gripping.

cheers dv (& robert) I might give this a go tomorrow then, can expect some weird looks I guess - never seen anyone else doing it...

That's all a part of the appeal mate. They'll all be doing before you know it, especially when they see you lifting a weight they can't even budge.

I second that! STICKY!!!

I would also like this thread to become a sticky, have thought so from the start!
Great place to find a routine!

Release The Gimp!
Rage@hotmail.co.uk
Best Bench; 111kg

Heres mine, as per Frankies.

Monday
Deadlifts
Bicep Chin
Barbell Rows

Wednesday
Bench Press
Military Press
Dips

Friday
Front Squat
Stiff Leg Deadlifts

I also do a set of 21's on friday to see what all the fuss is about (seems like a fad?).
These are all done 5x5, but from next week I'll do 6 weeks of 4x6, 6 weeks 3x8, then back to 5x5 for a final 6 weeks. After that it will be time for a new routine i think.

Bump!

Release The Gimp!
Rage@hotmail.co.uk
Best Bench; 111kg

Monday-horizontal

Flat BB bench 3x5
BB row 3x5
Incline DB press 3x8
DB row 3x8
Bent over laterals 3x8

Wednesday - Legs

Squat / DL (alternate very week) 3x5
SLDL (or GM just how I feel) / Leg Press 3x8
Reverse Lunges BB / Reverse Hypers 3x8
Reverse Hypers / Reverse Lunges BB 3x8
Calves 3x
Grip work 3x

Friday - Vertical

Standing BB Military press 3x5
Weighted Wide grip Pull ups 3x8
Weighted Dips 3x8
Weighted close grip Chin ups 3x8
Skullcrushers 3x8
Wide grip upright rows with ez-bar (or side laterals) 3x8

3x5 are done with 2 warup sets before @50%, @ 70% of 5rm
3x8 with no warmup or 1 set

Week 1

Mon: 4X Dips
......: 4X Low Inclines
......: 3/4X B/Bell Curls
......: 3/4X Seated Tricep Press

Wed: 4X Front Squats
......: 4X Hack Squats
......: 4X SLDL'S
......: 4X Seated Calve Raises

Fri: 4X Chins
...: 4X Deads
...: 4X Seated D/Bell Presses
...:3/4X Side Lateral Raises

Week 2

Mon: 4X High Inclines
......: 4X Flat D/Bell Presses
......: 3/4X Preachers
......: 3/4X Close GripB/Press

Wed: 4X Legg Press
......: 4X Thigh Ext
......: 4X Leg Curls
......: 4X Standing Calve Raises

Fri: 4X B/Bell Rows
...: 4X Shrugs
...: 4X Shoulder Presses (to Front)
...: 3/4X Bent Over Lateral Raises

Week 3 repeat week 1 and so on and so forth. First 3 sets on all exercises I count as warm ups, the last one is balls to the wall though I never do triple drops, rest pause or cheats anymore. All reps for my last sets are 8 reps, when I can perform 8 I increase the weight. My form is strict if there was a drawing pin on the floor when I do my front squats it would be in my @rse on the way up. And all my workouts are logged without failure.

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali