Members Routines....POST YOURS!

NEW ROUTINE!!!!
 
Monday:
Squats - 3 x 10
Rows - 3 x 10
Tri Dips - 3 x 10
 
Thursday:
Deadlifts - 3 x 10
Curl Bar - 5 x 6
Chest Expander 5 x 10
 
I usually complete each session within 30mins and break for only a 1 minute between sets, but Im totally fcuked after hand mind. Needs lots of hot Radox baths and deep heat rub LOL
 

 
Will people critique my routine please?
 
Tuesday and Saturday:
Warmup:

• Stretch
• Calisthenics (pull-ups, press-ups, dips in Roman chair)
• Bar warmup 

Exercise:

1. Overhead squats 3*5
2. Push-press 3*5
3. Cleans 5*5
4. Clean and jerk 5*5
5. Snatch 5*5

 
Wednesday:
Warmup: (as above)
Exercise: 

1. Deadlifts 5*5
2. Squat 5*5
3. Bent over rows 5*5
4. Dumbbell press 5*5
5. Shrugs 3*5
6. Good mornings 3*8

 
Cardio on Thursday and Sunday: Kettlebells and plyometrics or hill sprints
 
I dropped some excess weight recently and am aiming to improve power/strength for rugby (play wing/centre).
Squat (reps) 110kg
Deadlift (reps) 125kg
Cleans (reps) 75kg

Currently doing the Layne Norton Power/Hypertrophy split. Its pretty high volume which took a while to get used to, but it really like it now. Workouts are always fun to do too because of the amount of variation.

http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine 

Mon
inc bb press
flat db press
inc db fly
wide dips
db curls
bb curls
hammer curls
tue:
leg ext
squats
hack squat
sldl
ham curl
calf raise
seated calf
 
thu:
bb mil press
db lat raise
cable lat raise (single arm)
UR row
pushdowns
db skull crushers
single reverse grip pushdown
 
fri:
deads
narrow chins
bb row
reverse pulldown
db row
db rear fly
6-10 reps on all except calves (12-15)
1 main set, warm up sets where needed

My Workout
Mon- chest biceps
-bpress 3x10
-declinebpress 3x10
-incline flyes 3x10
e-z bar curls superset with NG e-z curls 3x10
hammer curls 3x10
chin ups 3x5
LEGS
back squats 1 wu set 3x10
step ups 3x10 each leg
leg curl 3x10
leg ext 3x10
calf raises 3x15
SHOULDER AND TRIS
db press 3x10
tri set of rear delt raise,front raise lateral raise 3x10
clean and press 2x15
close grip bpress- 2x15
skullcrushers- 3x10
rope pulldown 2x10 1 xfailure
BACK AND ABS
wide grip and ng pulldown superset 3x10
tbar row 3x8 incresing weight failure on last set
deadlift dropset
hanging leg raise 3x15
decline crunches 3x15
plank 2x 1 min
rope crunches 2x15

Mon: Legs

[LIST]

Front squat...4x4-6

RDL...3x6-8

bulagrian split squat...3x10-12

leg curls...3x6-8

hanging leg raises...3x10-12[/LIST]






Thursday: Pull

[LIST]

Deadlifts...3x4-6

Row...3x4-6

Pullups...3x4-6

Curls...3x4-6

W.crunches...3x15[/LIST]





Saturday: Push

[LIST]

Flat bench...3x4-6

Military...3x4-6

Chest dips...3x4-6

Incline db press...3x4-6

Skullcrushers...3x6-8[/LIST]


what do you think?

generally 2-3 min rest between sets, few minutes of cardio warmup.

Just an aside - I like the look of those workouts that people have been posting but one thing I would say is to cycle your workouts to avoid burnout/overtraining.
 
Whatever combination of the exercises you choose to follow try and orgainise them into training cycles.
 
For example: Phase 1 - Lighter weights with lots of reps, with an increased number of sets/reps each week
Phase 2 - Heavy weight exercise, 5-7 reps, 8 sets on a couple of specific exercises
Phase 3 - Recovery, say if Phase 1 & 2 lasted 6 workouts per body part each then factor in a one week rest week at the end of the cycle before beginning a slightly altered version the following week
 
I like training like this - keeps me fresh cos the routine constantly changes and evolves. Some food for thought if nothing else!

Hi all,
 
I do a 4 day split. I've been training since Febuary, everything works for me but anyone who disagress with anything let me know Cheers!
 
Chest and Triceps (Barbell Press, Weighted Dips, Press ups, Military press, Cable flys, Tri Pushdown, Pullovers)
Back and Biceps (Deads, BB rows, Cable Rows, Pull up Variations, BB curls, seated hammer curls)
legs and (Squat, Box squat, Leg raise, Leg press, calf raise, smith calf raise, Walking lunges, jump squats)
Shoulders, lats ( Incline BB press, Incline DB press, Front Shoulder raises, lateral raises, Shrugs, straight arm pulldown is the best thing for lats)
 
I do 4 sets on abs before every work which takes like 10 minutes max.
I hit cardio after my weights, say 20 minutes. ( I hit cardio hard, if you want it slow do longer)
So thats 10 minute abs, 45 weights, 20 cardio, 1 hr 15 minutes which is a tiny part of your day.
 
I'm 94kg, 6ft 3, 9% body fat
I bench 130kg 4 sets of 10, I hammer curl 34kg each arm 3 sets of 12, I front raise shoulders 26kg 4 sets of 10, I dip my own 94kg plus 60kg on my waist so 154kg, I can do full extension 40 pull ups, about 60 press ups straight, I can squat 140kg.
 
 

ignore my random comments, was talking to someone before lol
 

MONDAY
CHEST/BACK
Superset:
Incline Bench Press 10x10 (no rest)
Wide Grip Pull-up to Front 10x10 (1 minute of rest)
Superset:
Flat Bench Flyes 3x10-12 (no rest)
Low Pulley Rows 3x10-12 (1 minute of rest)
deadlift 10x10 (1 minuite of rest)
 
TUESDAY
SHOULDERS/BICEPS/TRICEPS
superset:
behind the neck press 10x10 (no rest)
Upright Rows 10x10 (1 min of rest)
Bent Over Lateral Raises 3x10-12 (1 minute rest)

Superset:
Incline Curls 10x10 (no rest)
Triceps Dips 10x10 (1 minute of rest)
 
WEDNESDAY
LEGS
Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)
Superset:
Leg Extensions 3x10-12 (no rest)
Stiff Legged Dead-lifts 3x10-12 (1 minute of rest)
Calf Raises 10x10 (1 minute of rest)

Thursday
Chest/shoulders/triceps
flat bench 5x5
dumbell flyes 3x8
behind neck press5x5
dumbell raises 3x8
dips 5x5
skull crushes 3x8

FRIDAY
Back/biceps
deadlift5x5
seated rows3x8
bent over row5x5
wide grip pull ups 3x8
close grip pull ups5x5
drag curls 3x8

SATADAY
Legs
squats5x5
lunges3x8
stiff leg deadlifts5x5
leg curls 3x8
calf raises5x5
leg extensions 3x8
 

SUNDAY
Rest
 

 

That's a nice routine you have there big_jonsey..... You must really nail your food intake to help you recover from all that working out. How do find working out 6 days per week?
 
I never do more that 4 days - feel a bit tired after a few weeks of 5 or more. 4 seems to be my ideal split, always have plenty of energy and motivation.

mine is currently a sort of take on ws4sb 2 (although im not a skinny bastard) therefore adapted
 
mon am- agility this is as rxd in ws4sk but u have added a couple of bounding ladder drills
 
mon pm- me upper
jerk split technique based workout
far bar max effort work in all angles of press
bd exercise incline/ elbows in/ flat/ shoulders 4 x 8-15
single arm rows 5,5,5 max reps in same weight with straps tho on final set ss upper back
side raises ss front raises 3 x 8
bicep ss tricep 3 x8
 
rotational abs
 
5 min bb or kettle complex
increasing by 30secs each week
 
or row 6 x 500meters with 2min breaks
decreasing breaks
 
tuesday lower
jumps 8 x 1-3
sprints 10, 20 or 40, with sled or prowler, or with prowler and band resistance 
or cleans or jerks 
squat upto 5.3.1 mr then alternate squat type
reverse hypers, ghr or sldl

abs heavy
 
cycle tempo or run 5 x 800meters, or 6 x 400meters
 
wed
swim 1500meters for time
 
thursday upper dynamic
oh press jerk/ push/ double dip
2 x 100kg rep test flat bench
chins 3 x max reps
3 x 8 rear delt ss scap work
triceps hard
 
rep abs
 
row 2k or  run 5k
 
friday
sprint work or
crossfit style workout lasting 30mins
or long run  
 
saturday
strongman events or conditioning
or triathlon brick
 

im training lower body power and strength at the minute, im doing a bit of this:
 
session 1:
front squat - 3x3
power cleans - 8,5,3,1,1(max times 2)
high pulls - 3x5
rested double leg jumps - 10x3
resisted calf jumps
 
Session2
dead lifts 8,5,2,1,1(max times 2)
back squats (alternate with box squats) 4x>6
glute walks (lunge type thing) 8x3 each leg
weighted calf raises
 
If you have any advice or alterations i'd be interested to hear them as im still learning :)!
 
cheers

I pretty much modified Lyle McDonald's Generic Bulking Routine and throw in Bench, Overhead Press, Squat and Deadlift following Wendler's 5/3/1 rep scheme.
 
Upper A/B
Bench (Upper A)
Overhead Press (Upper B)
Inc DB Press
Flys
Row
Lat Pulldown
Tricep Extension
Bicep curl
DB Lat Raises
 
Lower
Squat (Lower A)
Deadlift (Lower B)
Leg Extensions
SLDL
Leg Curls
Calve Raises
abs
 
Rest & Repeat.

I've come up with the following full body routine which will allow me to train 2 or 3 days a week dependant on circumstances and let me hit squats and deadlifts each week! 

Workout A

Squat or Deadlift (rotation)
Bench or Dumbell Press
Barbell or Dumbell Rows
Barbell Curls

Workout B

Squat or Deadlift (rotation)
Overhead Military or Seated DB Press
Chins (weighted)
Lateral Raises

Workout C

Squat or Deadlift (rotation)
Dips (Weighted)
Wide Grip Pullups (Weighted)
Tricep pulldown/over

What do you think? Any good?

Rep range will be a mix of 5x5, 4x6, 3x8, 3x12 depending on my goals!

Ok...here's my current routine.
 
Legs. 
Squats 5 sets 5-10 reps
Squats on Powertec squat 5 sets 10 reps
45 degree leg press 5 sets 8-10 reps
Leg curl 4 sets 15 reps
Calve raise 8 sets 20 reps
 
Biceps
Scott curl 8 sets 5-10 reps
Seated dumbbell curls 4 sets 8-10 reps
 
Chest
Flat bench (Olympic weights) 4 sets varied reps
Incline dumbells (using power hooks) 4 sets 8-10 reps
Powertec press decline 4 sets 8 reps
 
Triceps
Weighted dips 4 sets 5-10 reps
Tricep pushdowns 4 sets 8 reps
Rope extensions 4 sets 12 reps
 
Shoulders
Military press (on Powertec) 6 sets varied reps
Dumbell press using power hooks 4 sets 5-10 reps
Lateral raise (strict) 4 sets 10 reps
 
Back
Front pulldowns 5 sets 8-10 reps
Close grip pulldowns 4 sets 5-10 reps
Long pulley rows 4 sets 8-10 reps
Deadlifts 4 sets varied reps
Shrugs (using hex bar) 4 sets 12 reps

Try german volume traning its an old methord.  i love it so far just done about 8 weeks of it it works around the number 10 so 10 sets of 10 or on heaver body parts 10 sets of 6  now i am due a change hence y i read this thread

Day 1
4x10 - Squats
4x10 - Flat Bench Press
4x10 - Pull Ups
4x10 - Militery Press
4x10 - Side raises

Day 2
4x10 - Incline Bench Press
4x10 - Deadlifts
4x10 - Wide grip Rows
4x10 - Upright Rows 
4x10 - Weighted Sit ups
Alternate these over 3 - 4 days a week.

just got a body building book and im currently doing
 
2 sets squats    12 reps or to failure supersetted with
2 sets pullovers to failure
2 sets bench press/flys  to failure  i alternate between chest and fly for a bit more variety but either i think is good!
2 sets standing barbell press to failure
2 sets bent over rows to failure
2 sets dead lifts to failure 
then...
2 sets of 20 scrunches    
ive noticed a big difference doing this sturdy full body work out but i am new to this game but hey it might tickle youre fancy!

I've been doing push/legs/pull instead of push/pull/legs to give my elbows a rest
 
On, on, off, on, off repeat so on average muscles get hit1.5 times a week (a nice balance between 1 and 2 I think) The only downside is workouts fall on random days but I work out at home in the evenings so this dosen't really matter.
 
Push
 
Bench press 3x6-12
                           ------ choose variations (would be bench and dips but cant do dips at home as not got the                                                                   dipping kit for my cage yet)
Bench press 3x6-12
Shoulder press 3x6-12
Tri's - Skulls or rope push downs or bar push downs 3x6-12
Abs
 
Legs
 
Back squat 3x6-12
Leg extensions 3x6-12
Stiff deads or leg curls 3x6-12
Calf raise 3x6-12
Abs
 
Pull
 
Deads 3x6-12
Pull downs 3x6-12
Rows or cable rows 3x6-12
Bi's 3x6-12 normally straight bb curls as this don't hurt my elbows
Abs
 
Warm up when  needed, stretch after, sometimes do dropsets or a burn set with bi's and tri's
I do at the min cardio mon-fri every morning 30-45 exercise bike and 1 swim at the weekend.
 
I'll be doing this for about 8 weeks and taking a week off and prob be tweaking or changing after 3 months of total time.