Members Routines....POST YOURS!

another quality routine

I don't do the same thing every week, but this is probably the closest I can get to the basis of what I do.

Day 1 - Chest & Abs
Weighted dips: 3 x 6
Flat DB bench press: 3 x 6
Weighted crunches: 3 x 10
Incline DB bench press or flyes: 3 x 6

Day 3 - Back
Deadlifts: warm-up then 3 x 2
Bent-over EZ-bar rows: 3 x 6
Pull-ups: 3 x 10 (or as many as possible, usually less than 10)
Low cable row or lat pull-downs: 3 x 6
Weighted hyper-extensions: 3 x 10

Day 5: Shoulders
Seated DB military press: 3 x 6
Standing BB military press: 3 x 6
Standing side lateral DB raises: 3 x 8

Day 6/7: Legs
Front or back squats: 3 x 5
SLDL or lying leg curls: 3 x 6
Leg press: 3 x 6
Standing calf raises: 3 x 10
OH Squat: 3 x 5

Mon - Cardio Vascular
Tue - Back & Bicep
Wed - Rest
Thur- Legs
Fri - Cardio
Sat - Chest, Should & Tris
Sun - Rest


Back & Bicep
Lat Pull-down 3 x 6-8
Dumbell Row 3 x 6-8
Wide grip Chins 3 x 6-8
Shrugs 3 x 6-8
Barbell curls 3 x 6-8
Alt. Hammers 3 x 6-8

Legs
Squats 3 x 6-8
Stiff Dead Lift 3 x 6-8
Calf Raises 3 x 6-8

Chest, Should and Tris
Bench Press 3 x 6-8
Dips 3 x 6-8
Incl Dbell Press 3 x 6-8
Dbell Should Press 4 x 6-8
Tricep Push-down 4 x 6-8

I have had/used many different routines over the years but at present looks like this.

Day 1
Chest
BB bench 4 sets
Weighted dips 3 sets

Back

Weighted behind neck pullups 3 sets
Reverse grip BB rows 3 sets
Deadlift 3 sets

Day 2

Shoulders

Behind neck press 4 sets
Side laterals 2 sets
Bent over laterals 2 sets
Arnold press 1 set

Triceps

Lying BB extensions 2 sets
Close grip bench 2 sets
Pushdowns 1 set
Bench dips 1 set

Biceps

Barbell curl 4 sets

Day 3

Legs

Back squat (ATG) 5 sets
Sissy squats 1 set
Stiff leg deadlifts 4 sets

Forearms

Wrist curls 2 sets
reverse or hammer curls 2 sets

Abs

Either hanging leg raises and high pulley crunches or swiss ball crunches and leg press/raise

Forgot to mention this routine is performed every other day (a 6 day week!) and reps will vary from 1 or 2 (from time to time) right up to 12. But commonly will be within the range of 2-8 reps.

taking time out at the moment to re evaluate!

probably gonna do this

day 1

front squat
bench press or weighted press ups
rows
curls

day 4

deadlift
milatary press
close grip bench
chins

all exercise 3-4 sets with reps between 5-8, except curls only 2 sets and deadlift 5x3

grip work mainly pinches and some ab work on rest days

another great one^^^

Training Plan

Yes I do need obliteration volume.

Monday - Chest/Biceps

Incline BB Bench Press: 1x20 (warms-up, pre-exhaust)
Incline DB Press: 4x8
Flat DB Flyes: 2x10
Flat DB Bench: 4 x 10
Barbell Curls: 3 x 10
Seated Incline DB Curls: 3 x 6
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves
Barbell Squats: 6 x 10
Leg Extension 3 x 6
Leg Press 3 x 6
Standing Calve Raises: 5 x 15


Wednesday - Rest


Thursday - Delts/Triceps

Bent Over Rear Laterals 3 x 10
Seated DB Press: 3x6
Skullcrushers: 3 x 6
Rope Pressdowns: 3x10
Straight Bar Pulldowns: 3x10


Friday - Back/Traps

Deadlifts: 6x10
Barbbell Row: 3x10
Wide Grip Pulldowns: 3x10
BB Shrugs: 3x10


Based on, and almost entirely the same as the Tont Starks four day split. I'm delieberatly leaving out things like dipos for now when I am cutting so I can shock my body with them when I start bulking again.

MONDAY

Inc press: 5x5
Dips: 4x6
Close grip chins: 4x8
DL Hold (thick bar)

TUESDAY

Front Squat: 5x5
Leg Ext: 4x6
GHR: 5x5
Grippers

THURSDAY

Close Grip Bench: 5x5
Roll Over Ext: 4x6
Standing DB Press: 5x5
Seated DB Cleans: 4x10
Abs

FRIDAY

Towel Chins: 5x5
T Bar Row: 4x6
One Arm Row: 3x8
Calve Raise: 5x5
Plate Pinch

**** hot too^^^ no wonder your massive mate. good to see some griop work in their mate

It's the leg exts on Tues you like so much innit [:P]

For the record, my back is shagged so I've knocked regular DLs on the head and just use my DL holds as suffucient for doing something in that regard.

Fcukin love my grip work mate..... altho I've sucked this week but I've had a hectic few days.

I really like that routine of your Dirty- may well adopt it quite soon!

I highly recommend it. It's been good to me both in regards of strength and mass. I just nicked various bits from Westside, 5x5, etc and stuff I like (works for me)

My routine:

Tues Back/Bicep

Deadlift 6x3
Supported DB row 4x6
One arm row 2x8
Static holds or hammer curls

Thru Chest/Shoulders/Tri

Flat DB bench 4x6 or Standing DB OHP 4x6
Seated BB OHP 4x6 or Weighted press-up 4x6
CG DB bench 4x6
Gripper work

Sat Legs/Abs

Trap bar squat 1x20
Leg Curl 4x6
Situps 2x10
Side bends 2x10


Wheels

quote:

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Originally posted by dirtyvest

I just nicked various bits from Westside, 5x5, etc and stuff I like (works for me)

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Great comment there mate. You can follow all the fancy training systems in the world but if you don't ENJOY doing what you're doing you'll find it hard to keep your enthusiasm up.

I have found over the years that (provided you cover all the bases with regard to exercise selection) growth really comes down to a combination of training HARD and eating well. Following a routine you're enthusiastic about is (IMO) absolutely key to training consistently hard and heavy.

quote:

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Seated DB Cleans: 4x10

---

you been talking to franco again mate?

1:
Squat - triples upto 3RM
Squat - back off 20kg and do 2x5
Squat with 3 sec pause 3x3
Pullthrough - 4x10
Abs - 4x10

2:
Bench - Triples upto 3RM
Bench - 2x5 back off sets
Standing OHP - triples to a max followed by 2x5
Dumbell press - 5x8
Rows - 4x8
Tri extensions - 4x8

3:
Deadlift - upto 1RM
Deadlift - 3x3 at 20kg less
Rack pulls - from below knee 3x3
Shrug - 3x10
Hammer curl - 3x10
abs - 3x10

4:
Close grip bench - 3x5
Shirted bench - triples upto max
4 board press - 3x3
5 board press - 3x3
Chins/pulldowns - 5x10
Tri extensions - 3x10

At the moment, just doing "maintanence" as not Deadlifting or Squatting cos of back problems, but when I add them back into my routine in October, it should look something like:

Day 1
Compound Super Sets
OHP Press 5 x 5
Chins ups 5 x 5
Deadlifts 5 x 3 (possibly alternate with 20 rep squats as below)

Isolation Drop Sets (optional)
Curls 3 x 5

Day 2
Compound Super Sets
Bench 5 x 5 (may alternate with dips)
Row 5 x 5

Rest Pause
Squats 1(or 2) x 20

Isolation Drop Sets (optional)
CG Press or Skull Crushers 3 x 5

Monday
Back Squat 5x5

Wednesday
Bench 5x5

Friday
Deadlift 5x5

Sunday
Mil Press 5x5

Add a few hours of walking a day and that's pretty much it :)

Very basic, but demanding.

Monday
Deadlifts- 10x1
Chins- 4x6
Bent Over Barbell Rows- 4x6

Wednesday
Bench- 4x6
DB Shoulder Press- 4x6
Static Holds
Plate Pinches
Plate Curls- 4x6

Friday
Squats- 4x6
SLDL- 4x6
Calf Raises- 4x6
Weighted Crunches- 4x10
Hanging Leg Raises- 4x6