Members Routines....POST YOURS!

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 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

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

 

 

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

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

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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Day 1 - Thighs
(training each set to muscular failure ofcourse)
 
Deadlifts 3 x 5-7
Squats 3 x 5-7
Lunges - One set for each leg 5-7
 
Day 2 - Isolation
Normally choose two muscles out of shoulders, traps, biceps and triceps
 
Arnold press 2 x 5-7
Side raises 2 x 5-7
 
Dumbell or barbell bicep curl 3 x 5-7
 
OR
 
Barbell shrugs 3 x 10-12
Any tricep exercise 3 x 5-7
 
Day 3 - HIIT
 
Day 4 - Abs and calves
 
Weighted crunches using pulley - 3 x 10-12
 
One leg standing calf raises - 3 x 10-12 (each leg)
 
Day 5 - Chest and back
 
Barbell flat bench press 3 x 5-7
Dumbell incline bench press 3 x 5-7
 
Bent over barbell or dumbell rows 3 x 5-7
Pull ups or reverse pull ups weighted 3 x 5-7
 
Day 6 - Rest
 
Day 7
Will either do some HIIT or some isolation weights in the same fashion as Day 2 so I can hit all 4 instead of just 2.

Day1
Shoulders + legs
C Squat: 4 x 6
I Lying curl (hamstring):  3 x 10
C Mil press (BB or DB): 4 x 6
I Side Raises: 4 x 6
I Calf Raises: 3 x 15 
Day 3 
Back + Biceps
C Dead lift 3 x 8
C Pull-ups 3-4 x fail (lat pull down warm up) 
C Barbell rows/cable rows: 4 x 6
I Rear flies (lying if possible) 3 x 10 3kg (sometimes)
I Barbell curls  4 x 6: (maybe lighter? 3 x 8?)
I Hammer Curls  /reverse curl: 4 x 6
Day 5
Chest + Triceps
C Bench Press (bb or db):  4 x 6
C Incline DB Bench  4 x 6:
I Skull-crushers:  4 x 6
I  Tricep Push downs:  (2 handed) 4 x 6

Anyone spot any potential problems? overtraining or too much voume?

well log a typical day and post it up in the diet forum, as for conversions, we don't really need to know what weight your shifting it's not nearly as important the movements you are doing what order your doing them in and the volume of the routine. As long as you pck a weight you struggle to get all reps with that isn't so heavy as to compromise form.

Im new to this site but have been having a look around it for a while, ive been training solid for around 2 years this is my most recent programe as i like to change it up quite often but still this is the usuall thing i do -
 
Day 1 - Chest, Triceps And Abs
Flat bench press 4x12,10,8,6 (100kg @ 6 Reps)
Incline Bench Press 4x12,10,8,6
Incline Dumbell Flys 3x10,8,8
Cable Cross Overs 3x12  Super Set With -
Parallel Bar Dips 3xFailure
 
Stirup Attachment Cable Push Downs 3x12
Close Grip Bench Press 3x10,8,6 (Heavy)
EZ Bar Skull Crushers 3x10 (Light) Super Set With -
Close Grip EZ Bar Press (Light) 3xFailure
Cable Push Downs 3x10 (Drop Sets)
 
Sit ups 3x25
Sit Ups With Alternate Twist 3x25    
Hanging Leg Raises 3x15
Cable Crunches 3x15
 
Day 2 Back, Biceps & Forearms
Over Hand Pull Ups 3x15,10,8
Bent Over Barbell Rows 4x12,10,8,6 (110kg @ 6 Reps)
Wide Grip Pull Downs 4x12,10,8,6
Single Arm Dumbell Rows 3x8 (50kg dumbells @ 8 Reps)
Low Pully Rows 3x12,10,8
 
Incline Dumbell Curls 3x10
EZ Bar Preacher Curls 3x8-10
Standing Reverse Grip Barbell Curls 3x8-10
Concentration Curls 3x8-10
 
Palms Up Dumbell Wrist Curls 3xFailure
 
Day 3 Delts, Traps & Calves
Barbell/Dumbell Press 4x12,10,8,6 (Heavy)
Front Dumbell Raise 3x10
Seated Lateral Raise 3x10 (Drop Sets)
Standing Bent Over Rear Delt Raise 3x12
 
Dumbell Shrugs 3xFailure
Behind Back Barbell Shrugs 3x10 (120kg @ 10reps)
 
Calf Press 2xFailure (Feet Forward)
Calf Press 2xFailure (Feet In)
Calf Press 2xFailure (Feet Out)
 
Day 4 Quads & Hamstrings
Squats 4x14,12,10,8 (135kg @ 8 Reps)
Leg Press 4x15-20 (Every Other Week Change To Deadlifts 4x10,8,6,4 (140kg @ 6 Reps))
Quad Extentions 4x15-20
Hamstring Curls 4x15-20
Single Leg Hamstring Curls 2x15-20 (Per Leg)
 
Days 5,6 & 7 Off
 
 
Im sure most preople will be quick to jump to the overtraining point, i do not over train. All my form is very strict and perform all excersies with moderate to heavy weight (when i need to). Most excersises are pyrmided upto the heavy weights. The basis of the routine was given to me by and ex mr britain and mr universe i then chopped and changed to to suit my needs. There are no dumbell presses for chest as a ripped my shoulder out of the socket when i first started training due to sh*tty form and a bad spotter so i will say again my form is strict and i dont go overly heavy. I dealift every so often but do not find it helps my back and i use it for legs after squats replacing leg press. My Training days are usually monday,tuesday,wednesday,thursday with friday,saturday & sunday off. Hope People can get somthing out of this. peace out...