Members Routines....POST YOURS!

I've been using this set up for about a year. I rotate different exercises in and/or change the rep scheme when I hit a plateau.

Vertical:
Deadlift 5x3
Seated OH Press 5x5
Pull-ups (weighted) 4x6
EZ Bar curls 3x5
Crunches 3xFailure

Horizontal
Seated Cable Row 5x5
Incline (15degrees) BB Bench 5x5
One Arm DB Rows 4x6
Dips (weighted) 4x6
Hypers 3x15

Legs
Back Squats 5x5
SLDL 4x6
Front Squats 4x6
Farmer's Walk

mon.

bench
m.press
dips
skulls

wed.

deads
rows
w.g.chins
curls

fri

squat
sldl
calf raises
abs

all 4x6 except abs.........pretty basic stuff....[sm=no****.gif]

i saw a mate the other day.
he said hed seen the white pele.
so i asked who is he.
he said he goes by the name of wayne rooney

Heres mine:


Monday - Chest

Barbell Bench Press

Incline Dumbell Flies

Incline Dumbell Press

Cable cross-over


Wednesday - Bicep/Tricep/Forearm

One Arm Bicep Curl

EZ Bar Curl

Close Grip EZ Bar Curl

Concentration Curls

EZ Bar Tricep Extension

Tricep Pushdown

Reverse Grip Tricep Pushdown

EZ Bar Drag Curl

Palms-Up Barbell Wrist Curl


Thursday - Back
Pulldown

Side-to-side chins

One Arm Dumbell row

Back Extension


Friday - Shoulders/Trapezium
Shoulder Press

Lateral Raise

Dumbell Raise

Cable Rotation

Dumbell Shrug

Upright Cable Row


Saturday - Legs
Squats

Leg Press

Leg Extension

Leg Curl

day 1 chest, triceps and obliques

incline bench 3x8
flat bench 3x8
pec dec 3x8
dips 3x8 set 2 and 3 with extra weight
skull crushers wide grip 3x8
skull crushers close grip 3x8
pushdowns 3x8
weighted truck twists 2x15

day 2 back, biceps and lower abs

wide grip chins 3x8 second and third sets with extra weight
dumbell rows 3x8
cable rows 3x8
pull downs 3x8
spider curls 3x8
inclined dumbell hammer curls 3x8
reverse curls 3x8
crossed leg rolls 2x15 (dont know what the proper name for this exercise is but they are a killer and work better than anything i have tried on lower abs!)

day 3  shoulders, legs and upper abs

seated press 3x8
lateral raise 3x8
reverse flys 3x8
squats 3x8
leg curls 3x8
calf raises 3x8
crunch machine 2x15
 
I take no more than 1 min rest between sets and work up to max weight on last set sometimes failure on last rep(excepting squats as i have an old back injury which also explians the lack of deadlifts). each day roughly takes 45 mins to an hour depending on wither the equipment is free.

been reading a lot of the routines on here and seems like im doing a lot more sets than most! would appreciate some comments!

day 1- chest and tri's

Db press 4x6
incline flys 4x8-10
weighted dips 4x6

close grip bench press 4x6
skull crushers 3x8-10

day 2- back and bi's

Weighted chins 4x8-10
deadlifts 4x6
bent over rows 4x6

standing db curls 4x6
db preacher curls 3x 8-10

day 3 shoulders and traps

db press 4x6
side raises 3x10
upright row 4x8-10

bb shrugs 4x6
behind bb shrugs 4x6

day 4 legs an abs
squats 4x6
leg press 4x6
leg extensions 3x8-10
calf raises 3x15-20

various abs exercises

Check my routines out in my journal i will posting fresh ones daily! comment them let me know what you think!

My Journal.

http://www.muscletalk.co.uk/tm.aspx?m=2787791

my routine goes as follows

day 1 chest and tris
warm up-25 pushups  
incline bench- 8-10 reps for 3-4 sets
flat bench- 8-10 reps for 4 sets
flat bench dumbell flys 10 reps for 4 sets
close grip bench press 8 reps for 4 sets
skull crushers 8 reps for 3 sets

day 2 back and bis
warm up 30 second hang on pullup bar
pullups 5-8 reps till 20 reps total
chin ups till 10 reps total
strait bar bent over rows 10 reps 4 sets
barbell curls 8 reps 3 sets
reverse curls 8 reps 3 sets

day 3 legs
warmup body weight squats 25 reps
squats 10-12 reps 4 sets
deadlifts 8-10 reps 3 sets
walking lunges 4 trips back and forth
leg extensions 10 reps 3 sets

day 4 shoulders and traps
warm up shoulder rotations 25 clockwise and counter
military press 8 reps 4 sets
upright rows 8 reps 4 sets
shrugs 12 reps 3 4 sets
front and side raises each 10 reps 3 sets

day 5 rest
repeat

Now using a 3 day routine.

Back/Biceps
Deadlifts
Barbell Rows
Chins
EZ Curls

Chest/Shoulders/Triceps
Flat bench press
Inclince bench press
Millitary Press
Skullcrushers
Dumbell lateral raises

Legs
Squats
Leg extensions
Leg curls
Calf raises

Genetic Edge - Endure progress journal 

http://www.muscletalk.co.uk/Genetic-Edge-Endure-m2973617.aspx

 

Bench press, 3 sets of 10 - 12 reps

Squats, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

 

 

 

Benchpress, 3 sets of 10 - 12 reps

Barbell curls, 3 sets of 10 - 12 reps

Shrugs, 3 sets of 12 reps

 

 

 

Benchpress, 3 sets of 10 - 12 reps

Behind neck press, 2 sets of 12 reps

Squats, 3 sets of 10 - 12 reps

 

 

 

Benchpress, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

Dips, 2 sets of how ever many you can do, 2 min break between set

Barbell curls, 3 sets of 10 - 12 reps

 

Radders

4 day cycle, 3 days off


Monday :

 

Bench press, 3 sets of 10 - 12 reps

Squats, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

 

 

Tuesday :

 

Benchpress, 3 sets of 10 - 12 reps

Barbell curls, 3 sets of 10 - 12 reps

Shrugs, 3 sets of 12 reps

 

 

Wednesday :

 

Benchpress, 3 sets of 10 - 12 reps

Behind neck press, 2 sets of 12 reps

Squats, 3 sets of 10 - 12 reps

 

 

Thursday :

 

Benchpress, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

Dips, 2 sets of how ever many you can do, 2 min break between set

Barbell curls, 3 sets of 10 - 12 reps

 

 

 

 
Bench press four days in a row????

Mon
Chest/Triceps

Flat bench press 3x10
Inlcline dumbell press 3x10
Flys4x10
Dips 3x10
Close Grip Bench press 3x10
Skull crushers 3x10
 
Wed
Back/Bicep
Chin ups 3x10
Bent Over barbell row 3x10
DeadLift 3x10
Incline Dumbell Curls 3x10
hammar curls 3x10
Barbell curls 3x10

Friday
Shoulders/Traps

Military press 3x10
Side Lateal rasies 3x20
Bent over later raises 3x20
Upright Rows 3x10

Im new to this site andIve been training for 6 months nowand hav seen bif improvment in size and strenth.

I just started this routine, was wondering what anyone thought bout it.Cheers

Day 1)

1 arm cable chest press
1 arm Dumbell Rows
Weighted Parallel Bar Dips
Chest Supported Machine Rows
Trap and Cuff work

Day 2)

Leg Press
RDLs
Calves
Abs

Day 3)

Incline Machine Row
Machine or Bench Press
Pull Ups
Bi and Tri work

Day 4)

Lunges, Step ups, or single leg Leg Press
Single Leg RDLs or Pull Throughs
Calves
Abs

  My journal with homoerotic photography

monday
db bench press 3x8
inc db bench 3x8
dips 3x8
seated OH db press 4x8
skulls 3x8

wednesday
chins faliure x3
pull downs 3x8
bb rows 3x8
deads 3x8
ez curls 3x8

friday
squats 3x8
leg press 3x8
ham curl 3x8
calf press 3x8
decline crunches to faliure

Monday -    4x6

Deadlifts
Leg press
Step Ups
Calf raises standing
Calf raises seated

Tuesday -    3x10

Dips
Pull ups
Military press
Curls
Skulls

Thursday - 3x10

Squats
Stiff leg deads
Lunges
Calf raises standing
Calf raises seated

Friday   4x6

DB flat bench
BB row
BB Incline Bench
Seated Row

Radders

4 day cycle, 3 days off


Monday :

 

Bench press, 3 sets of 10 - 12 reps

Squats, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

 

 

Tuesday :

 

Benchpress, 3 sets of 10 - 12 reps

Barbell curls, 3 sets of 10 - 12 reps

Shrugs, 3 sets of 12 reps

 

 

Wednesday :

 

Benchpress, 3 sets of 10 - 12 reps

Behind neck press, 2 sets of 12 reps

Squats, 3 sets of 10 - 12 reps

 

 

Thursday :

 

Benchpress, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

Dips, 2 sets of how ever many you can do, 2 min break between set

Barbell curls, 3 sets of 10 - 12 reps

 

 

very bad routine, people please dont copy.

I do "barbell and dumbell" for a couple of weeks, then do "barbell only" routine for a couple of weeks, and so on...........

Mix up ste/rep schemes. Usually 4x6 or 3x8, dpending on the movement and how i'm feeling.


Dumbbell & Barbell
Workout 1:
1 Arm Row
Deadlift (Normal, SL, Rack or Sumo)
Lunge (Barbell or Dumbbell)
Seated Military Press

Workout 2:
Bench (incline, decline, flat)
BO Row (Normal or Pendalay)
Squat (Front, Back or Box)
Dumbbell Shoulder Press

Workout 3:
Push Press / (Hang) Clean and Press
Chin-Up / Pull-Up / Lat Pull-down
Squat (Front, Back or Box - but different to workout 2)
Dumbbell Chest Press (incline, decline, flat - but different to workout 2)

---

Barbell only
Workout 1:
Chin-Up
Deadlift (Normal, SL, Rack or Sumo)
Lunge (Barbell or Dumbbell)
Seated Military Press

Workout 2:
Incline Bench Press
BO Row (Normal or Pendalay)
Squat (Front, Back or Box)
CGBP

Workout 3:
Push Press / (Hang) Clean and Press
Pull-Up
Squat (Front, Back or Box - but different to workout 2)
Bench Press

Nothing contributes so much to tranquilizing the mind as a steady purpose - a point on which the soul may fix its intellectual eye.

Day 1

Weighted Dips - 3 work sets

Seated Shoulder Press- 3 progressive warm up sets then 3 work sets

Close Grip Pulldowns- 3 progressive warm up sets then 3 work sets

Barbell Curls - 3 work sets

Abs work

Day 2

Deadlifts- 3 progressive warm up sets then 3 work sets

Squats - 3 progressive warm up sets then 3 work sets

Calf raises- 3 work sets- High reps


Cardio is carried out on any other days throughout the week, as and when is convenient.

I've tried lots of different routines throughout the years, and for me personally. I find this routine the most productive

Mine is not that complicated, I'm sticking to the big basics since I'm a hardgainer. I'm also built for the deadlift and not so much for the squat.

Usually 3 minute rest, 2 warmup sets for big excercises, 1 for small ones.
Mondays,
5 minute jogging
Pyramid bench pressing 12,10,8,6,8,10,12
Shoulder press 3x8-12
Some accessory excercises/abs

Thuesdays,
5 minute jogging
Pulldowns 3x8-12
Cable curls/db curls 3x8-12
row 3x-8-12
traps 3x15

Fridays,
5 minute jogging

Calves 3x15
inner and outer thighs 3x15
squat 3x15
deadlift 3x12
static holds

It would be nice to get some pointers, should I go heavier? - I'm aiming for strength and mass.

cool routines!!

 Cool routines... but does anyone have any 6-12+ week training, cardio and diet plans?
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