Members Routines....POST YOURS!

My new routine:

Monday
OH Squat 4x6
Front Squat 5x3
Flat Bench 4x6
Chins 4x6
Leg raises

Thursday
Deadlifts doubles
Clean+Press 5x3
Dips 4x6
TGU's

I'm also going to fit in at least 1 sandbag carry for time per week(100lb bag for upto 15 mins) and some grip work which has been badly neglected.

Straightforward stuff my routine - for the next 12 weeks I'll be doing this:

Monday

• squats 3x8


• leg curls (maybe change to sldl) 3x8


• db shoulder press 3x8


• db lat raise 3x8


• db shrugs 3x8

Wednesday

• db bench 3x8


• dips ?x10 (rep out)


• db kickbacks 2x10


• cable pressdowns 2x10


• calf raise 4x10 note: kickbacks/pressdowns worked in with calf raises

Friday

• deadlifts 3x8


• db rows 3x8


• wide grip pullups ?x10 (rep out)


• alt db curls 2x10


• bar curls 2x10


• crunches 2x25


• decline crunches 2x25 note: crunches worked in with curls

Cardio on Tues/Thurs

People have been mentioning plate pinch for grip work, how does this work, do you literally just pinch a plate and hang on for a minute?

^^^ I think we have the winner of the 'neatest laid out/easy to read' routine [:P]

Your pinch description is correct. Only you pinch grip on the smooth surface with no lip to aid your gripping.

DV is right, so instead of pinching 1x10kg plate, pinch 2-3x5kg plates with the smooth side out, so you have no lip to hook your thumb round.

just do it 2-3times a week. walk around while your holding it too. work up to 3x20kg or something and go break someones hand ;)

out of most routines its always DB bench flat / incline and incline Flys not flat .. not many BB why is this

Stabilisation, harder, freedom of natural movement/plane of motion, and slightly more chest oprientated than BB press.

mine is basic stuff:

mon:
powercleans 5 x 3
bent over rows 5x5
babrel curls 5 x 5

wed:
incline DB press 5 x 5
seated shoulder barbell press 5 x 5
dips 5 x 5

fri:
front squats 5 x 5
dumbell SL deads 5 x 5
weighted crunches 3 x 10

will shortly be changing to 4 x 6 to save time, and will be upping reps and adding a few isolation exercises when back on AAS (probably not until new year)

^^^ I think we have the winner of the 'neatest laid out/easy to read' routine [:P]

Your pinch description is correct. Only you pinch grip on the smooth surface with no lip to aid your gripping.

cheers dv (& robert) I might give this a go tomorrow then, can expect some weird looks I guess - never seen anyone else doing it...

1
front squat 4x6
sldl 4x6
hack squat 2x10-12
ghm 2x10-12
+captain crush

2
boxing

3
weighted dips 4x6
weighted chins 4x6
incline db press 2x10-12
bent over rows 2x10-12
+plate pinch

4
boxing

5
log cleans/ press
farmers walk
+thick bar holds

i did blood voulume for about 5 months its really really good dnt do it for no more then 6 wks tho put on half inch on arms wen i did it i usually train a body part a day

mon-chest,shoulders
tues-back,traps
wed-rest
thrusday-legs
fri-bis,tris

i think ill go back to my old routine of training 6 days with bis n tris on seperate days i seem to get bigger wen i train more lol my fuked up body

A routine that i found good;

Legs
Back Squat 3x6
SLDL 3x5
Front Squat 3x6
Abs 3x12

Push
Incline Bench 3x6
Military Press 3x6
Dips (chest) 3x6
Close grip Bench 3x6

Pull
Deadlift 3x3
Clean Pull 3x6
Wide grip Pull up 3x6
Barbell Row (supinated) 3x6
Plate pinch x3

could this possibly be made a sticky?...

I second that! STICKY!!!

Mine is Monday, Wednesday and Friday:

Squat - 3x8
Barbell OH Press - 3x8
Deadlift - 3x8
Barbell Row - 3x8
Barbell Bench Press - 3x8
Weighted Crunches 3x15

I alternate deadlifts and shrugs every other workout.

ORIGINAL: df908

^^^ I think we have the winner of the 'neatest laid out/easy to read' routine [:P]

Your pinch description is correct. Only you pinch grip on the smooth surface with no lip to aid your gripping.

cheers dv (& robert) I might give this a go tomorrow then, can expect some weird looks I guess - never seen anyone else doing it...

That's all a part of the appeal mate. They'll all be doing before you know it, especially when they see you lifting a weight they can't even budge.

I second that! STICKY!!!

I would also like this thread to become a sticky, have thought so from the start!
Great place to find a routine!

Heres mine, as per Frankies.

Monday
Deadlifts
Bicep Chin
Barbell Rows

Wednesday
Bench Press
Military Press
Dips

Friday
Front Squat
Stiff Leg Deadlifts

I also do a set of 21's on friday to see what all the fuss is about (seems like a fad?).
These are all done 5x5, but from next week I'll do 6 weeks of 4x6, 6 weeks 3x8, then back to 5x5 for a final 6 weeks. After that it will be time for a new routine i think.

Bump!

Monday-horizontal

Flat BB bench 3x5
BB row 3x5
Incline DB press 3x8
DB row 3x8
Bent over laterals 3x8

Wednesday - Legs

Squat / DL (alternate very week) 3x5
SLDL (or GM just how I feel) / Leg Press 3x8
Reverse Lunges BB / Reverse Hypers 3x8
Reverse Hypers / Reverse Lunges BB 3x8
Calves 3x
Grip work 3x

Friday - Vertical

Standing BB Military press 3x5
Weighted Wide grip Pull ups 3x8
Weighted Dips 3x8
Weighted close grip Chin ups 3x8
Skullcrushers 3x8
Wide grip upright rows with ez-bar (or side laterals) 3x8

3x5 are done with 2 warup sets before @50%, @ 70% of 5rm
3x8 with no warmup or 1 set

Week 1

Mon: 4X Dips
......: 4X Low Inclines
......: 3/4X B/Bell Curls
......: 3/4X Seated Tricep Press

Wed: 4X Front Squats
......: 4X Hack Squats
......: 4X SLDL'S
......: 4X Seated Calve Raises

Fri: 4X Chins
...: 4X Deads
...: 4X Seated D/Bell Presses
...:3/4X Side Lateral Raises

Week 2

Mon: 4X High Inclines
......: 4X Flat D/Bell Presses
......: 3/4X Preachers
......: 3/4X Close GripB/Press

Wed: 4X Legg Press
......: 4X Thigh Ext
......: 4X Leg Curls
......: 4X Standing Calve Raises

Fri: 4X B/Bell Rows
...: 4X Shrugs
...: 4X Shoulder Presses (to Front)
...: 3/4X Bent Over Lateral Raises

Week 3 repeat week 1 and so on and so forth. First 3 sets on all exercises I count as warm ups, the last one is balls to the wall though I never do triple drops, rest pause or cheats anymore. All reps for my last sets are 8 reps, when I can perform 8 I increase the weight. My form is strict if there was a drawing pin on the floor when I do my front squats it would be in my @rse on the way up. And all my workouts are logged without failure.