Members Routines....POST YOURS!

Tuesday
Barbell Bench       5x5
Incline dumbell     4x8
Power Cleans       5x3
Tricep Pushdown  4x8
Squats                  1x5 , 2x5 , 2x5 , 1x3
 
Thursday
Deadlift                 1x5 , 2x5 , 2x5 , 1x3
Bent Row              5x5
Chins                    4xBW
EZ curls                 4x8
Hammer Curls       4x8

Tuesdays : BB Chest Press 4 x 8 
                  Incline DB Press 4 x 10
                  Incline DB Flys 4 x 10
                  DB Pullovers 4 x 10
                  Hammer Curls 4 x 10
                  Standing BB Curls 4 x 10
                  Pec Dec 4 x 10
                  Cable X Over 4 x 10 to exhaust

Weds :       Lat Pulldowns 4 x 10 (Close & Wide)
                  Low Row 4 x 10
                  T-Bar Row 4 x 10
                  Cable Str8 Bar Push Downs 4 x 12
                  Cable Tricep V bar 4 x 12
                  Cable Tricep Rope 4 x 12
                  High Pulley Overhead Tricep Extension 4 x 12

Thurs :       Shoulder Press 4 x 8
                  Military Press 4 x 8
                  Front DB Raise 4 x 10
                  Seated DB Lat Raise 4 x 10
                  Squats 2 x 6 sets (only just starting on these)
                  Leg Extensions 4 x 8
                  Leg Press 4 x 8

Friday :      Treadmill
                  Row Machine
                  Bike
                  Punch Bag

Also do 2 x 12 sets incline sit ups everyday.

I'm finding as the weight I use increases the number of maximum reps per set is slowly coming down, so most of the above will probably all be in the 4 x 8 range soon.

The above works for me, but will be seeking a change around in routine soon.
                 

Same muscle groups each week with typically these exercises:

exercise      reps per set

Monday: Shoulders and Abs
Seated overhead dumbell press 10-10-6-6
Standing dumbell shrug 8-8-8
Dumbell laterall raise 10-8-8
Cable upright row 10-10
Cable front raise 8-8
Standing rear-delt machine fly 10-8
Exercise ball sit ups 15-15-15
Abdominal machine weighted sit ups 10-10-10
Cool down on either treadmill, bike or cross trainer

Tuesday: Biceps and Triceps
Flat bench ez bar skullcrusher 10-10-8-6
Flat bench ez bar narrow press 10-8-8
Hanging triceps dips 8-8-8-8
Cable rope pushdown 8-8-8
standing ez bar arm curl 8-6-6-6
Standing single arm dumbell concentration curl 8-8 (each arm)
Standing V-bar cable curl 10-8-8
Standing dumbell hammer curl 10-10-10
Cool down on either treadmill, bike or cross trainer


Wednesday: Quads, Glutes and Calves
Barbell Squat 10-10-8-6-4
Seated Leg extensions machine 10-10-10
Leg Press machine 8-8-8
Front step squat - sorry can't describe it any other way, one leg in front of the other, lower the front leg til you can feel the glute working. 8-8 (swap legs two sets each)
Wide feet dumbell squad - 10-10
Seated toe raise machine - 10-8-8-8
Standing dumbell calf raise (weight in each hand, both legs together) - 10-10-10
Cool down on the stepper

Thursday: Back and Hamstrings
Barbell Deadlift - 10-8-6-4
Bent over barbell row - 8-8--6
Single arm dumbell row - 10-10 (2 sets each side)
Seated weighted row - 8-8-6
Stiff legged barbell deadlift - 8-8-6
Lying leg curl machine - 10-8-8
Single leg curl machine - 10-10 (2 sets each side)
Cool down on either treadmill, bike or cross trainer


Friday: Chest and Forearms
Flat bench press (mix it up between dbells and bar) 10-8-8-6-4
Incline bench (same as above) 10-8-6
Incline bench dumbell flys 10-8-8
Cable crossover  8-8-8
Seated Chest press machine 12-8-12-8 (light, heavy, light, heavy)
Dumbell wrist curl (palm facing me) 10-10-10 (3 sets each arm)
Dumbell wrist curl (knuckle facing me) 10-10-10 (3 sets each arm)
Cool down on either treadmill, bike or cross trainer



Saturday and Sunday, rest days


Quite enjoying it, seems to be working quite well with my eating and supplements.

Hi all, This is the plan i picked up off the net a while ago.
 
Train like your posseses with this plan and it works a dream!
Monday Back

Incline T-bar rows 3 sets x 10 reps

One arm dumbell rows 3 sets x 8 reps

Bent-over barbell rows 3 sets x 8 reps

Lat pull downs 3 sets x 15 reps

Seated upright row machine3 sets x 15 reps

Hammer strength pull downs 3 sets x 15 reps

Seated low cable row 3 sets x 20 reps

Rear delts on fly machine 4 sets x 10 reps

Bent over dumbell rear laterals 4 sets x 10 reps
Tuesday

Chest

Incline bench press 2 warm-up sets and then 3 sets x 8-12 reps

Flat dumbell press 3 sets x 10 reps, drop set on last set

Hammer strength incline press 3 sets x 10 reps

Weighted dips (with chains) 3 sets to failure

Cable crossovers 3 sets x 15 reps
Wednesday

Rest
Thursday

Biceps

Standing dumbell curls 3 sets x 8 reps

Standing barbell curls 3 sets x 12 reps

Preacher curls 3 sets x 12 reps

Triceps

Tricep pushdowns 3 sets x 15 reps

Seated dip machine 3 sets x 15 reps

Rope pushdowns 4 sets x 12 reps
Friday

Legs

Leg extensions 2 warm-up sets x 100 reps

Squats 2 light sets then 2 heavy sets to failure

Hack squats 3 sets x 10-15 reps

Leg press 3 sets x 30 reps

Seated leg curls 3 sets x 15 reps

Standing leg curls 3 sets x 10 reps

Lying leg curls 3 sets x 12 reps
Saturday

Lower back

Deadlifts 3-4 warm-up sets then 4-5 heavy sets x 5-8 reps

Shoulders

Military press 2 warm-up sets and then 3 sets x 10 reps  

Side laterals 3 sets x 8-12 reps

Dumbell front raises 3 sets x 8 reps

Upright rows 3 sets x 12 reps Sunday

Off

heres the routine im doing at the moment and i LOVE it. sorry its written in a weird way i wrote it as an article for the monster site:

workout 1 – chest and triceps
workout 2 – back and shoulders
workout 3 – legs and biceps

The training week will look like this:

monday – W1
tuesday – W2
wednesday off
thursday – W3
Friday – W1
saturday – W2
sunday off
monday – W3
tuesday – W1

……………………….. and so on following that pattern
Wednesday and sunday are rest days. this allows for bodyparts to be trained twice per week. every 3 weeks one of the workouts will only be trained once. as you can see on week 2 W3 will be trained twice but W2 will be only trained once. this allows for maximum muscle stimulation twice per week (every 4 days). this will allow for maximum recovery but muscle stimulus more regularly. if you train a muscle group on a monday, by thursday it will normally be fine to train again, but you dont, you leave it fully recovered and doing nothing for another 4 days. whats the point. that muscle could be growing in those 4 days but its not as its had no stimulus. This plan is the perfect combat to that.

so the workouts must tie in the bodyparts. normally if training a bodypart once per week i would do maybe 5 exercises of 3 sets per bodypart. due to training each part every 4 days this is not necessary. the workout will be as follows:

W1: chest and triceps
flat bench press – 5 x 5
incline dumbell press 3 x 8
cable flyes – 3 x 8
weighted dips – 5 x 5
cable pushdowns – 3 x 8

W2: Back and shoulders
Barbell row – 5 x 5
Chins – 4 x 8
heavy shrugs – 3 x 8
standing barbell press – 5 x 5
heavy lateral raise – 3 x 8

W3: legs and biceps
squats – 5 x 5
smith machine lunges – 3 x 8
leg extensions – 3 x 8
standing barbell curls – 5 x 5
seated hammer curls – 3 x 8

calfs, abs and forearms (if you wish) can be added onto the end of the workout of your choice. i Aim to do calfs twice per week so generally do them on a monday and thursday regardless of what workout falls on that day.
Weights will not be increased each set but rather a weight will be chosen (for example 100kg on bench press), then when 5 sets of 5 reps can be achieved you will increase the weight. then if you fail at say 3 reps on the final set you will stick at that weight until the full 5 x 5 is accomplished. no spotting should be required on any set excpet the last one as you want to be making sure you are doing the reps yourself.

http://www.muscletalk.co....-89-days-m4078402.aspx

The Athlean X program by Jeff Cavaliere (professional athlete trainer) routine is amazing,

Monday
Bench Press - 2x8
Close Grip Bench Press - 2x8
Squats - 3x10

Tuesday
Rest

Wednesday
Bent over rows - 3x8
Barbell Curl - 3 x 8

Thursday
Rest

Friday
Bench Press - 2x8
Close Grip Bench Press - 2x8
Squats - 3x10

Saturday
Rest

Sunday
Bent over rows - 3x8
Barbell Curl - 3 x 8

This one okay? Improvements? [bareing in mind I am focusing on compound lifts to bulk up, especially in the arms.]

The idea of a 7 day week is, in training terms, almost certainly less than ideal for many individuals. There will be come exercises where it's great and others where it's not nearly enough yet 95% of trainees use the 7 day pattern.

To some degree even the idea of a set routine as laid down by others - typically a pro - seems daft as well. So 2 on 1 off etc might be great for them but not you.

If you need it do not be afraid to take a workout over into the next (for many working) week. So if Legs were meant to be Friday and you do not feel fully recovered from the last leg session... Monday will still be there for legs if you need it... and so on. 

Mine is a mix of several I have already read through, based heavily on low reps, high weight.

hi tony u wouldnt mind if i ysed ur program would you.also mate would u send me a program to get ripped n cut if u get time .thanks again

hi anabolicjay iv justed joined this forum and am in need off sum help,just wonderd if u cpuld help me.am wanting to get ripped n cutt if put the mass on am 13st 9lbs but want to get lean,wot would u advise me to train eg programs.hope u can help me.mi email is stevimark@yahoo.co.uk.thank you

Monday
Squats – 10,8,6,4
Leg curls – 10,10,10
Leg press- 10,10,10
Ham curls – 10,10,10
Calf raises – 12,12,12
Calf press – 10,10,10
 
Weighted crunches
Leg raises
 
Tuesday
 
Wide grip pull ups – 3 sets to failure
Bent barbell rows -  10,8,6
T-bar rows – 10,8,6
Lat pull down – 8,6,4
Deadlifts – 10,8,6,4
Barbell curl – 10,8,6,4
DB curl – 8,8,8
Preacher curl – 8,8,8
 
Wednesday
 
Rest
 
Thursday
Incline bench press – 10,8,6
DB flat bench – 8,,6,4
Weighted dips – 12,10,8,6
Incline flys – 10,10,10
Skull crushers – 8,8,8
Tricep cable extensions – 10,10,10
 
Friday
 
Military press- 10,8,6,4
Declined Arnold press -10,8,6
Lateral raises – 8,8,8
Barbell shrugs – 10,10,10
Upright rows – 10,8,6
Rear barbell shrugs – 10,10,10
 
Weighted crunches
Leg raises
 
Saturday + Sunday
 
Rest

My routine definitely has its faults 

Monday - PULL

Wide Grip Pull Ups - 5x5 (negatives)
T-Bar Rows - 5x5
Barbell Rows - 5x5
Upright Rows - 5x5
Barbell Shrugs - 5x5

Tuesday - PUSH

Flat Bench - 5x5
Incline Bench - 5x5
Military Press - 5x5
Flyes - 5x5 (very slow)
Side Raises - 5x5 (very slow too)

Wednesday - LEGS

Barbell Squat - 5x5
Leg Press - 5x5
Calf Squat - 5x5
Leg Extensions - 5x5
Then whatever abs exercises I can be arsed to do  Bad I know but I am being honest at least..

Thursday - PULL


Wide Grip Pull Ups - 5x5 (negatives)
T-Bar Rows - 5x5
Barbell Rows - 5x5
Upright Rows - 5x5
Barbell Shrugs - 5x5


Friday - PUSH

Flat Bench - 5x5
Incline Bench - 5x5
Military Press - 5x5
Flyes - 5x5 (very slow)
Side Raises - 5x5 (very slow too)


Weekend is for resting 


Problems
I understand exercises like Flyes, Side Raises and Pull Ups are not necessarily suited to the 5x5 routine, however I take them very slow and maintain good form and feel that they work for me. As they say, its what works for YOU.

NO DEADLIFTS! I know this is like the ultimate sin. However I cannot do them after my legs day and I feel like I get a great pull workout without them still. I know you guys will say "well you should rest until you can then" but I am going to prison in the next 3-4 months and just want to be in the gym as much as possible.

Lack of focus on arms: I know a lot of people have a big focus on having huge arms and probably cant understand this. I am not sure how I ended up not really doing them specifically tbh, however they seem to keep an okay size just by being secondary muscles in my routine. 

Any suggestions and criticisms are welcome  (this is my first post, go easy on me )

Chest/biceps
flat B/B rest pause presses on squat rack 4 sets 8-10 reps
incline D/B press 4sets 8-10 reps
cable crossovers 4 sets 8-10 reps
pec deck 4 sets 8-10 reps

Biceps
seated incline curls 3 sets 8-10 reps
preacher machine curls 3 sets 8-10 reps
21s 3 sets

Tuesday
Back/Triceps
Wide grip pulldowns 4 sets 8-10 reps
machine rows 4 sets 8-10 reps
reverse grip pulldowns 4 sets 8-10 reps
straight arm pressdowns 4 sets 8-10 reps

Triceps
cable skull crushers 3 sets 8-10 reps
straight bar pressdowns 3 sets 8-10 reps
reverse grip pressdowns 3 sets 8-10 reps
rope extensions 3 sets 8-10 reps

WEDENSDAY OFF

Thursday
Shoulders/traps
B/B shoulder press seated 4sets 8-10 reps
Seated face pulls 4 sets 8-10 reps
Seated side raises 4 sets 8-10 reps
cable machine rear delts 4 sets 8-10 reps
front raises with 20kg plate 4 sets 8-10 reps

Traps
Upright cable rows 4 sets 8-10 reps
D/B shrugs 4 sets 8-10 reps
behind back B/B shrugs 4 sets 8-10 reps

Friday
Legs/Calfs
Leg extensions light 4 sets
leg press toes pointing in 4 sets 10-15 reps
leg press toes pointing out 4 sets 10-15 reps
leg extensions heavy 3 sets to failure
stiff leg D/B DEADLIFTS 3 sets 10 reps
toe press leg press machine 4 sets 10-15 reps

Thats the routine i am following the now and is going good.

I workout every other day so each muscle group will get trained every 6th day.

DAY 1 - CHEST & SHOULDERS
flat barbell bench 5x5
incline barbell bench 3x8
dumbell pullover 3x8

dumbell lateral raise 3x8
seated dumbell press 3x8
bent over raise 2x8

DAY 2 - BACK & BICEPS
wide grip pull ups 4xmaximum
bent over row 5x5
close grip pull-down lat bar 3x8

barbell curl 3x8
dumbell hammer curl 3x8

DAY 3 - LEGS & TRICEPS
squats 5x5
sl deadlifts 3x8

dumbell overhead press 3x8
rope pushdown 3x8

MON SHOULDERS AND TRICEPS

PRESS                                                                           7 X 12 -15
SIDE LAT RAISERS                                                         7 X  15-18
REARS                                                                           7 X 15 - 18
SHRUGS                                                                        4 X 12 - 15
TRICEP PUSHDOWNS                                                    7 X 15 - 30
SKULL CRUSHERS FOLLOWED BY NARROW PRESS        7 X 12 X FAILURE

TUESDAY - LEGS

LEG EXTENSION                                                            7 X 15 - 20
LEG PRESS                                                                    7 X 10 - 15
SEATED HAMS                                                               7 X 15 - 20
CALVES  RAISERS                                                          7 X 15 - 20
SEATED CALF MACHINE                                                 7 X 15 - 20

THURSDAY - BACK

WIDE GRIP PULLDOWNS                                               7 X 12 -15
HAMMERSTRENGTH SINGLE ARM ROWS                         7 X 12 -15
SEATED ROWS                                                               7 X 12 -15
LAY DOWN BICEP CURLS                                               7 X 18 - 20
SINGLE ARM PREACHER CURLS                                      7 X 16 - 20

SATURDAY - CHEST TRICEPS ABS

FLAT BENCH                                                                  7 X 12 -15 
INCLINE FLIES                                                              7 X 10 - 12
PEC DEC                                                                       7 X 12 -15
TRICEP PUSHDOWNS                                                    7 X 15 - 30
AB SEATED MACHINE                                                     7 X 15 - 40

THIS IS A NEW ROUTINE I STARTED 3 WEEKS AGO, ALWAYS LIFTED HEAVY FOR A MAX OF 16 SETS JUST TRYING TO SHAKE THINGS UP A BIT. STILL LIFTING HEAVY ONLY SEEN A DECREASE OF ABOUT 15 % IN WEIGHT.                         

Training using Wendlers 5/3/1 system.

Day 1: MILITARY PRESS DAY
(Shoulders & Tris)
 
Standing Military Press  5/3/1
DB Military Press  3 x10
Up rows 3 x 10??? (will see how my shoulder feels)
Front/Side/Rear Laterals  3 x10
Triceps Pushdowns  5 x 15
 
 
Then the rest of the week
 
 
Day 2: DEADLIFT DAY
(Back)
 
Deadlift  5/3/1
Chin ups  3 x10 (or do Lat Pulldowns)
Bent Over Db Rows  3 x10
Cable Row  3 x 10
Shrugs 4 x 15
 
Day 3: BENCH DAY
(Chest and Bis)
 
Bench Press 5/3/1
Incline press  3 x 10
Dips  3 x10
DB Flyes  3 x10
Barbell Curls 5 x10
 
 
Day 4: SQUATS DAY
Legs and Abs
 
Squat  5/3/1
Leg Press 4 x 10
Leg Curls 3 x 15
Leg Extensions 3 x12
Abs 5 x 15

1
squat bench
row


2
dead
m.press
chins

easy peasy...all done 5x5 with 1 or 2 days rest between..

Push
Bench 3x8
Incline DB Press 3x8
DB Overhead Press
Pec Dec 3x8
Tricep Rope Pulldowns 3x8

Pull
SLDL 3x8
Rows 3x8
Lat Pulldown 3x8
Lat Raises 3x8
Concentration Curls 3x8

3 times a week, rotating between push and pull. 45 mins of cardio after each session. I'm still recovering from double knee surgery so leg training is a daily, low-dose affair. Looking forward to being able to squat and perform regular deadlifts.