Members Routines....POST YOURS!

Monday Chest -  All Clean Quality Reps Very Controlled~

Flat BB Chest Press - 60kg x 20 - 100kg x 16 - 140kg x 10-12(vary) - 160kg x 6
Incline BB Chest Press - 60kg x 16 - 80kg x 12 - 100kg x 10 - 100kg x 8-10
Incline Flies - 20-25 KG DB's 4 x 14-16
Machine Press Hands Straight - 50kg x 16 - 70kg x 10 - 70 x 8-10


Tuesday Biceps -

Standing Alternate DB Curls - 20kg x 16 - 27.5kg x 8-12 (3 sets on this)
Seated Cable Preacher Curl(small bar) - 35kg x 16 - 45kg x 10 - 50 kg x 8-10 - 30kg x 8-12 last set-
Seated Incline Alternate Hammer's - 4x 20kg x14-16Reps
1 set of 30kg - 21's to burn out before i leave

Wednesday  Shoulder's / Traps - ( one of my favourite's )

Seated Press Behind Neck -  60kg x 16 ~ 80kg x 14-16 ~ 100kg x 10-12 ~ 140 x 2-3 (depends how i feel sometimes 120kg)~~~~~~~~~~~

Standing Side DB Raised ( dont know real name of this exercise, Lift both arms up same time side ways-)
4x 20kg Set's

Front Shoulder Raise's - 20kg Plate 4x Sets

UpRight Row's - 40kg x 16 ~ 60kg x 10-12 ~ 80kg x 6-10  ~ 60kg x 8-10
Shrugs BB - 100kg x 25 ~ 140kg x 16 ~ 180kg 8-10

Thursday Triceps -

Dips - 2x 12-14
Tricep V Bar Pull's - 40kg x 16 - 50kg x 16 - 60kg x 14 -  80kg  x  10
Tricep Rope - 30kg x 16 - 40kg x 14  x 2 - 50kg x 10
Close Grip Bench 50kg x 3

Friday - Back -

Behind Neck Pull Down - 60kg x16  !  70kg x 14 -  80kg x 12  90kg x 8-10
BB Row's - 4x 80kg
Pull downs with Straight hands Is 90" angle ( dont know name ) - 80kg x 14 90kg x10-12 ( 3 sets )
Dead Lifts - 100kg x 12 - 140kg x 12 ( stay this weight atm. Bad lower back- 2 more sets )



Please comment~





 

Monday.
Deadlift - 3 x 3, 4 x 1
Bench Press - 3 x 8
Squat - 4 x 8
Bent Over Row - 3 x 8
Lat Pull Down - 3 x 8
Ez bar curls - 3 x 8

Tuesday
Bench Press - 3 x 3, 4 x 1
Squat - 3 x 8
Deadlift 4 x 8
Incline Bench - 3 x 8
Close Grip Bench - 3 x 10
Tricep Pushdown - 3 x 10

Thursday
Squat - 3 x 3, 4 x 1
Deadlift 3 x 8
Bench Press 4 x 8
Leg Extension  - 3 x 10
Leg Curl - 3 x 8
Calf Raise 4 x 10

Friday (LIGHT)
Flys - 3 x 10
Press ups 3 x 20
Hammer Curls 3 x 8
Seated Row 3 x 10
Crunches *superset* Weighted sit up 3 x 20.

This is the mine!!!

Mon
Push Training
Incline bench Press w/dumbells
Peck deck machine
Dumbell flyers
Scott Curl
Biceps Curl
Concentrated curl

Wed
Pull training
Pull ups
Front cable rows
Hammer rows
Dumbell rows
Dumbell triceps extention
Dumbells triceps kicks

Fri
Shouder Training
Militar Press
Rear rises
Chin rows
Cable lateral rises

P.D.: like i´m a disable person i do only 1 excercise for the leg...
Leg press 45º
 

Monday

Squat 4 X 6
Bent overs 4 X 6
Stiff leg Deadlifts 3 X 8
Shrugs 3 X 12

Wednesday

Flat Bench 4 X 6
Weighted dips (15kg) 4 X 8
Decline Bench 3 X 6
Bicep curls 3 X 8

Friday

Deadlift 4 X 6
Weighted Widegrip Pull ups 4 X 8
Seated Shoulder Press 4 X 6
Skull Crushers 3 X 8

check out this powerful Nononsense muscle building program!! Nononsense

Hi all,

I,m 6 weeks into this routine and I'm wondering if I'm over doing it??

Day 1: Legs
Day2: Chest and Back
Day 3: Abs
Day 4: Shoulders and Arms
Day 5: Rest

I spend about an hour each session and target each body part with 3 exercises doing 3 sets of 10-12 reps per set.  For example, Day 2 consists of: Incline Dumbell flyes, Flat Dumbell press, machine press and cable crossovers.  Then, seated rows, Lat pull downs and bentover rows.

I've made some gains and with the help of a high protein/low carb and almost zero fat diet (plus 3 protein shakes a day I've dropped some excess body fat. 

Trouble is, I'm exhausted!  I train to failure on the last set on every exercise.

Comments and advice please :)

T0NY


i do racks instead of deads because of an niggle, each week i lokwer the rack pull height so in a couple of months this will be a full deadlift. my thinking is that this will slowly strengthen my back without aggravating it

Tony have you a link to maybe a vid for this might want to try this as my lower back is the weakest part.

Hi All,
 
This is my routine.
 
Mon.
 
Ped dec fly    3 sets x 10-8-6
Chest press   3 sets x 10-8-6
Lat pulldown   3 sets x 10-8-6
Leg extension   3 sets x 10-8-6
Leg curl   2 sets x 8
Lateral raise   4 sets x 10-8-6-5
Tricep pushdown   3 sets x 10-8-6
Bicep curl DB   3 sets x 10-8-6
 
I repeat this routine on wed and fri as i have only been training for about 4 weeks.
 
I started training when i was 15 and have been doing it on and off ever since irregularly.
 
Ian.
 
 

A/B 3-Day Split
 
Week 1
 
Monday - Workout A
Tuesday - Rest
Wednesday - Workout B
Thursday - Rest
Friday - Workout A
Weekend - Rest
 
Week 2
 
Monday - Workout B
Tuesday - Rest
Wednesday - Workout A
Thursday - Rest
Friday - Workout B
Weekend - Rest
 
Warm Up:
5-10 minutes light cardiovascular exercise followed by
10 repetitions @ 50% of working set
8 repetitions @ 60% of working set
5 repetitions @ 70% of working set
3 repetitions @ 80% of working set
1 repetition @ 90% of working set.
The previous 5 warm up sets should be performed prior to Barbell Squats and Deadlifts only, For all other exercises perform
10 repetitions @ 50% of working set
3 repetitions @ 75% of working set.

Workout A:
Barbell Squat 5 x 5
Bench Press 5 x 5
Barbell Row 5 x 5
Chin Up 5 x 5

Workout B:
Deadlift 5 x 5
MillitaryPress 5 x 5
Pull Up 5 x 5
Dips 5 x 5

Currently this;
 
Mon, wed, fri

B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls

i do 1 warm up set per compound exercise (15 reps) and 3 working sets (12 reps each)
 
 
but im think i may increase my sessions to four times a week like this;
 
mondays
B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls
 
Tuesday
B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls
 
Wednesday
rest day
 
Thursday
B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls
 
Friday
B/B Hack squat
B/B floor press
B/B shoulder press
EZ bar bent over rows
EZ bar curls
 
 
Saturday
rest day
 
 
Sunday
rest day

I've just changed my routine. I was doing:

Day 1 (Back and Triceps)

Lat pulldown 3x10
1 arm dumbbell row 3x10
cable row 3 x 10
Shrugs 3 x10
Tri pushdown (using rope) 3 x10
Tri pushdown (bar) 3 x 10
1 arm tri extension with dumbbell 3 x10
Sit ups

Day 2 (Legs)

Leg Extension 3 x10
Squat 3 x 10
Hack Squat 3 x 10
Calf Raises 3 x 12
Sit ups

Day 3 (Shoulders)

Seated Dumbbell Shoulder Press 3 x 10
Lateral Raises 3 x 10
Front Raised 3 x 10
Rear delts 3 x10
Sit ups

Day 4 (Chest Biceps)

Flat bench Dumbbell Press 3 x 10
Incline bench Dumbbell Press 3 x 10
Cable Cross over 3 x 10
Arm Curls 3 x 10
Hammer Curls 3 x 10
Reverse Curls (EZ bar) 3 x 10
Sit ups
 
I'd been doing that routine for ages. I'm in fairly good shape. I'm not particularly big (5'10'' and around 13st 9lbs)
 For the last 2 weeks I've changed up my routine slightly, doing 5 sets of 5 reps on pretty much the heaviest weight I can do the 5 reps on. also with not much rest inbetween sets.

So I now do this:

Day 1 (Back and Biceps)

- Latpull down
- Bent over row (olympic bar)
- shrugs
- seated cable row
- preacher curls
- hammer curls

day 2 Chest Triceps

- Flat dumbbell Press
- Incline Dumbbell Press
- Cable Cross over
- Tricep Extension (rope)
- Tri Extension (single arm dumbbell above head)

Day 3 (Legs and Core)

- Leg Extension
- Squat
- Hack Squat
- Calf Raises
- Obliques (using 25kg disc)
- Straight Arm cable twists
- Crunches
- Plank

Day 4 (shoulders)

Seated Dumbbell Shoulder Press
single arm shoulder Press
Lateral Raises
Front Raised
Rear delts

managed to do a couple of decent sets on the 50kg dumbbells on chest press yesterday, very happy with that. Just need my gym to purchase 55kg and 60kg ones now lol

Hey guys, I'm new to this forum but have been training for a good few years. This the routine im currently following

Monday - Shoulders/Biceps
4 x side lateral raises
superset with
4 x military press

2 x upright rows
superset with
2 x front plate raises

2 x barbell (21s) curls
3 x db hammer curls

Tuesday - Back/neck
3 x Deadlifts

3 x weighted pullup
superset with
3 x barbell rows

2 x reverse pec dec
superset
2 x cable rows

2 x neck  bridge roll to failure
superset with
2 x nect twists on bench to failure

Wednesday - Rest

Thursday - Chest/Tri

4 x flat cable flyes
superset with
 4 x inc db press

2 x pressups to failure
superset with
2 x decline db

3 x scull crushers
superset with
3 x dips

Friday - Legs/calves

3 x leg extensions
superset with
3 x squats

3 x leg curls
superset with
3 x hack squats

3 x seated calf raises
superset with
3 x donkey calf raises

My workouts normally last between 35 - 50 minutes. One week I will do the workout i shown above aiming to reach around 10 -12 reps, the next week i may follow the same routine without supersetting and aim at 6-8 reps with heavy weights. I've been following this routing for 8 weeks and have noticed good improvements.

If there is anything in my workout that you think could be improved please say so, im open to suggestings.

Heres mine:

Tues - Chest & Shoulders

Bench Press x 5
Standing Military Press x 3
Incline DB Flyes x 3
Behind the neck Press x 3
Dips x 3
Wide Grip Upright Rows x 3


Thurs - Back & Traps

Deadlifts x 5
Wide Grip Pullups x 3
Bent Over Rows x 3
Dumbell Rows x 3
Close Grip Upright Rows x 3
Shrugs x 3


Sun - Squats & Arms

Squats x 5
I vary my arm routine to whatever exersises I feel like at the time but I do Bi/Tri/Bi/Tri for 3 sets each
Finish off with a set on Forearms

Seeing some good gains on this after 3 months off so will keep it up!!

Monday: chest
Tuesday: biceps
Wednesday: tirceps
Thursday: back
Friday:shoulders

may also do legs on a friday depends if i have work or not i'd rather split up shoulders and back but this is how my training partner does it and seen as i have only just started i can't go changin his routine. been trainin since 22nd of october this year using this routine and so far everythin is goin great.

Just formulated my new programme tonight, last 6 weeks have been spent on mainly 6-8 rep power work with 2 Agonist/Agonist splits and a full body session in the gym, then Abs, Core, Plyometrics and Sprints left as separate sessions outside the gym. 6 Weeks before that was spent on basic Agonist/Antagonist for strength training at 8-12 reps. Training is aimed at building strength, power, speed and fitness for Rugby and MMA, so here goes:

Day 1 – Total Body (Emphasis: Chest & Shoulders)
4 x Flat Bench DB Flies, 15/12/8/10 reps
3 x One Arm Power Cleans, 8/8/8 reps
3 x Incline DB Chest Press, 12/8/10 reps
Giant Leg Press, reverse pyramid drop set, 6-8 reps each drop, 3 drops
3 x High Pull, 8/6/8 reps
3 x Lat Pulldowns WG, 12/8/10 reps
3 x Superset - Barbell Bench Press, 12/10/8 reps
Weighted Bench Dips, to failure
3 x Bicep Cable Curls, 12/6/8 reps
 
Day 2 – Total Body
4 x Bent Over Rowing, 15/12/8/10 reps
3 x High-Hip Deadlifts, 20/15/18 reps
Giant Hamstring Curls, reverse pyramid drop set, 6-8 reps each drop, 3 drops
3 x Eccentric Push Press, 10/8/8 reps
3 x Dumbell Bench Press, 12/8/10 reps
3 x Superset – Preacher Curls, 10/6/8 reps
            Behind Head Tri Extensions, 12/8/10 reps
4 x Cable Cross Overs, 15/12/10/12 reps
3 x Barbell Bicep 21s
 
 
 
Day 3 – Total body
 
3 x Superset - Squats, 10/6/8 reps
 Calf Raises, reverse pyramid drop set, 6-8 reps each drop, 3 drops
3 x Barbell Bench Press, 12/8/10 reps
3 x Reverse Grip Pushdowns,
3 x Giant Set - Arnold Press, 12/8/10 reps
            Cable Lateral Raises, 8/8/8 reps
            Cable Front Raises, 8/8/8 reps
3 x Incline Flies, 15/10/12 reps
3 x Barbell Step Ups, 10/10/10 reps
3 x Back Extension Row, 15/10/12 reps
3 x WG Seated Rowing, 12/8/10 reps
3 x Cable Hammer Curls, 12/8/10 reps


Starting this tomorrow, hoping it works! Ideas behind it are three full body sessions for control, muscle density, consistent strength and shock training. Lots of compounds and power moves for all round development, and the choice of full body sessions to replicate the unpredictability of a match. :)

BASIC CONTEST POSES

http://www.youtube.com/watch?v=ALf-AlP2yZE

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

 

 

That is an awful routine, really is.
 
How on earth did you think it was a good idea to do BP 4 days in a 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

 

 

missed out bicep curls on monday and wednesday.

what about this for a youngster (pre teen) 1x per week.

Crunch punch with DB for warm up

Chins

Press standing with DB

Dips

DL with DB

Calf raise shrug with DB for cool down 


Any other suggestions?

well i'm a begginer and think i jus found the right routine for me, for the moment. at first i think i was concentrating on isolation( pls excuse my lack of knowledge) but been told to do more compound lifting.

so here goes.

day 1- shoulders/traps

seated db press 3x10 (please not im not lifting a lot of weight)
db front rises 3x10
upright row 3x10
barbell shrugs 3x10
bent over db raises

day 2 chest/ tri

bench press 3x10
incline db flyes 3x10 (fail)
db press 3x10
seated tri press 3x10(fail)
tri kickbacks 3x10
weighted dips

day 3 back/ bi

bent over barbell row 3x10
1 arm db row 3x10
deadlift????? i want to do em but got a bad back the last time, not sure wot weight i should be lifting.
e-z barbell curls 3x10
concentration curls 3x10
db curls3x10

day 4 legs/abs

barbell squat 3x10
lying leg curl 3x10
leg ext 3x10
crunches 3x20 (30 oblique)
reverse crunch 3x20

i try an do as much cardio on my rest days and/ or the mornings before work.
any input would be appriciated, cheers

john