Members Routines....POST YOURS!

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?

I was wondering what I should post for a critique of my workout routine and diet (how long should I log what I eat for the post).  I'm mainly trying to gain weight with very little upper body strength but with strong legs.   Also, I'm in the US, is it ok to post in LBs (that's gonna be a lotta conversions!).  Thanks! 

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...

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~





 

Best Bench - 200kg
Best Shoulder Press - 150kg
Best Shrug - 220kg
Best Deadlift - 200kg
Updated Profile : 28/05/2009
Age: 23
Weight: 19"
Height: 6"3

Go all out, Or dont go out at all~

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.

Bench - 92.5kg x 2
Deadlift - 170kg x2
Squat - 120kg
My Journal

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
 

TEAM BODYBUILDING RULES©

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!!

Shortcuts are for losers.

Its about how you get there, not how fast you get there.