Members Routines....POST YOURS!

@ Pipskate: Look at my biceps day and my shoudlers day, after that day you feel so dead its unbelievable, cause you are using your forearms throughout the whole workout and then you have wrist curls and drag curls at the end (thats the way I do it at least) and the variation with the close and wide grips and the EZ bar and straight bar also works quite well, I have been doing this sort of workout for a while now, started on 10 reps per set (more weight for building and less for toning etc etc) and when it gets easy you can just simply up the weight or up th reps so it still strains the muscles. Another good way is to do a bit of shock training, for example; instead of doing 15kg incline DB curls at 10 reps each for every set try doing 10 reps then 12 then 10 then 12 or keeping the reps the same and changing the weights (15 kg then 17 then 15 then 17/18),this really confuses the muscles and trains and stretches them well.

ORIGINAL: william15social

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)

ORIGINAL: william15social

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

Your trainer obviously wasn't paying attention to anything Reg Park said.

J7

why not ?? the dude just said Reg showed him all his stuff and etc

Mine now lucks something like this....

Mon - BACK/BICEPS

Wide Grip Chins 4x6
Machine Row 4x6
Dumbell Rows 4x6
Deadlifts 5x3
Shrugs 3x8
Preacher Curls 3x8

Wed - LEGS/ABS

Dumbell Lunges 4x6 (each leg)
Calf Raises 3x8
Leg Extensions 4x6 (single leg)
Weighted Sit Ups 3x10
Cable Trunk Twists 3x8
Leg Raises 3x10

Fri - CHEST/TRICEPS

Bench press 4x6
Dumbell Flyes 4x6
Arnold Press 4x6
Lateral Raise 3x8
Skull Crushers 4x6

Nice and simple Routine you got goin on ther Wadey goood too see Bit similar to mine

Heres Mine

Monday- Chest/Biceps

Weighted Dips 3x10
DB Press 4x8
Inc Flyers 4x6
DB curls 3x8
Hammer Curls 3x6

Tuesday Legs

Squats 4x10
Hamstring Curls 3x8
Calf Raises 4x12

Thursday- Back/triceps

Bench Press 3x8
Dips 3x10
Tricep Pushdown 2x10
Wide grip Chins 3x10
Deadlifts 5x5
DB Row 3x8

Saturday Shoulders/Traps/Abs

Seated DB Press 3x10
Standing Lat Raises 3x10
DB Shrugs 3x12
Uni machine Shrugs 3x12
Machine Crunches 3x10
DB Side bends 3x8

Given by a lot of the above posts your all probaly going to laugh at this routine but I found it excellent.

Day 1

Deads
Shoulder Press
Dips
Row

Day 2

Squats
Bench Press
Wide Chins
Curls

3x5 - train day 1 then day 2 when recovered - 2-3 days. i guarantee that if you guys above have your diet nailed and follow that routine it will blow your current routine out of the water.

day 1
squat
front squat
leg press
leg curl/leg extention superset
lunges
calves

day2
lat pull down
pull ups
one arm seated row
T bar rows
deadlift

day3
chest press
incline chest press
flyes
Cross-Bench Dumbbell Pullover
biceps curl with barbell
hammer curl
concentrated biceps
cabel bic

day4
upright row
shoulder press with dumbells
lateral raises
front raises
bent over raises
cable raises

day5
kick back
cable triceps ext.
triceps ext with rope
dips
twisted situps
hanging leg raises
roman chair sit ups

ORIGINAL: Bernie

day 1
squat
front squat
leg press
leg curl/leg extention superset
lunges
calves

day2
lat pull down
pull ups
one arm seated row
T bar rows
deadlift

day3
chest press
incline chest press
flyes
Cross-Bench Dumbbell Pullover
biceps curl with barbell
hammer curl
concentrated biceps
cabel bic

day4
upright row
shoulder press with dumbells
lateral raises
front raises
bent over raises
cable raises

day5
kick back
cable triceps ext.
triceps ext with rope
dips
twisted situps
hanging leg raises
roman chair sit ups

Thats a truly awful routine far too many exercises.

three excercises per musclegroup is not enough for me
i dont think it wud be **** :D

and the two day routine is not awful mate?:D
i wud c someone getting ready for any competition with that 2 day plan:D

ORIGINAL: Bernie

and the two day routine is not awful mate?:D
i wud c someone getting ready for any competition with that 2 day plan:D

Short answer - yes.

Getting ready for competition then probably not, but that certainly would not mean that in my opinion that routine posted above is any better.

What are you competing in and when? Im no expert in female training but there are some very knowledgeable female trainers in the female training section so post it up in that forum along with your goals and see what they have to say.

You can cut a lot of those exercises out theres too much unnecessary isolation work although Im not saying you need to go as abbreviated as I like to go.

cheers, yep i so there are gorgeous female competitors
certainly will cover up the forum
competition: spring time hopefully, in England and abroad, up to timing
thanks for the advice

MONDAY - CHEST, BI,S & ABS

TUES - BACK & TRICEPS

THURS- SHOULDERS

SATURDAY- LEGS

I am new to body building , but these are the musle groups i work out . I didnt give specific workouts because i change up the types of workouts but i do 4 x 8-12 of each ..
If anyone can help me as well if you think I am doing something wrong or something I can do to better myself please let me know

ORIGINAL: MEGAQUAD

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.

LMFAO..... how long are you in the gym?????

ORIGINAL: william15social

why not ?? the dude just said Reg showed him all his stuff and etc

this tells me you have no idea why you're doing half the movements you're doing, what they're for, why there is possibly too much, pointless movements etc, etc, etc.


but, if the past few years has tought me anything, it's that this hobby is a massive learning curve and you have to find out what works for you in terms of growth and enjoyment

monday :-

bb squat 4 x 8
incline db press 4 x 8
bentover bb rows 4 x 8
incline db curls 3 x 10

thursday :-

standing bb overhead press 4 x 8
deadlifts 4 x 8
widegrip chins (weighted) 4 x 8
tricep dips 3 x 10


warmup set prior to every exercise at 60-70%. also doing hiit cardio tuesday and friday on stationary bike and 4 x 800m runs with 60 secs rest followed by 4 x 400m runs with 60 secs rest on a wednesday.

@Neb: I dunno man lol I'm only 15 all I know is that Reg is a huge builder legend and that he was Mr. Universe a couple of times, been training for just over 2 years now, some new personal trainer/nutritionist dude in my old gym in South Africa said he just came from Johannesburg and had been taught by Reg and that he has seen that I'm dedicated, ask what my programme was, I told him I made it myself from knowledge, he said he'd do me a full nutrition plan and programme for free, its been working quite well for a while now but I've been tweaking it slightly.

I train cause I love it and its a passion of mine and I definately want to go into Physiotherapy, Personal Training or something to do with sports and fitness, im open to all advice lol :)

Sorry mate, a bit harsh

It is a big learning curve and you need to learn what works for you.

My advice is to pick a more basic routine with much less volume, make sure you have the main compounds....deads, squats, bench, rows.

Plenty on here to look at

monday
Squat 3x5
rotate bench/OH press 3x5
weighted Chinup 3x 8-15

wednesday
Squat 3x5
rotate bench/OH press 3x5
deadlift 1x5

Friday
Squat 3x5
rotate bench/OH press 3x5
weighted pullup 3x 8-15

you alternate bench and OH press on different days

ORIGINAL: Soon2BBig

Befor you ask I cant do deadlifts.

Here's is my routine

Monday - Chest + Shoulders
Flat Bench Press
Incline DB Press
Single Arm Cable cross over or Dips

BB Shrugs
Military Press

Wednesday - Bicep and Tricep
BB Curl
DB Hammer Curls
Seated DB Curls

Tricep Cable Pulldown
Skull Crushers

Saturday - Back + Legs
Wide Grip Chins
DB Rows
Seated reverse fly's

Squats
Calf Raises
Lunges


I did change my routine a lot in the last 3 months, but this one I am sticking with

edit: - all done 5x5

you can do a good workout without doing deadlifts mate, i do them all the time but i never done a chin up so some may slate me