Members Routines....POST YOURS!

New one for first part of this year:

Mon:
Squats, Leg press, Calf raise, Grip work

Tue:
Flat db bench, Db rows, Incline db bench, Barbell rows

Thur:
Deads (bent leg), Deads (romainian), Ab stuff (db side bends, crunches),

Fri:
Db shoulder press, Wide grip pullups, Dips, Chins

nah, i just want to lose some fat!

but i still hurt after doing weights, i just rest for about 15 mins before cardio (and after weights). i still hurt while doing cardio but hey, thats just the feeling of success.

(when i say hurt in this post i mean feel the burn, not an injury type of hurt)

its really good, my body has changed a little bit and ive lost half a stone. now i just want to start getting blench.

at the moment;
looking to beef my poundages up a little more so am concentrating on that in the mean time,though still doing some other work to supplement

MON
squats,
1set x2, 1 setx2 then heavy single

front squat
as above reps/sets

hacks
1 setx3, 1 setx2

split deadlift or normal deadlift
4 sets of 2 reps,static holds at top of movement for 5 secs

lateral raises,front and side
pyramid style reps,up to 5 then back to 0 each side.


WED/FRI

Overhead press
3 sets x2,maybe some static holds

rows
2 sets of 2 reps with a moderate grip
2 sets as above with closer grip

dips
2 or 3 sets of 3 reps

push up pyramids or to failure.

hi guys/girls,
been off training for about 6months lost alot but anyway this is what i was doing b4 i stoped,iv started this 1 again for about 2 weeks now altho its gonna take some time to get into it properly,this is a low rep routine other than calf raises,dumbel pullovers and sit ups,i dont do more than 8 reps.....

day1,flat bench,wg bench,sw bench,lat raise,standing press,sit ups.

day3,front squat,back squat,sl deadlift,normal deadlift,barbel shrugs,calf raise,sit up.

day5,dumbel pullover,pulldowns,barbel curl,st dumbel curl,tri pushes,sit up,

out of days 2,4,6,7 i just pick 2days to do some cardio

Hi there, im new to this site and was wondering if the people out there could tell me what they think of my routine ( i change it every 12 weeks) -

Mon - Chest - Incline with bar 4 x 8
Flat bench with dumb bells 4 x 8
Flys with dumb bells 4 x 8

Bi's - Seated Dumb bell curls 4 x 8
Standing curls with Z bar 4 x 8
Preachers 4 x 8

Wed - Back - Pull downs behind the head 4 x 8
Pull downs to chest (reverse grip) 4 x 8
Seated rows 4 x 8

Thurs - Legs - Leg curls 4 x 8
Leg extension 4 x 8
Leg press 4 x 8
Calf raises 4 x 8

Fri - Shoulders - Front raises 4 x 8
Shoulder press 4 x 8
Shrugs 4 x 8

day 1
squats 4 sets x6
hamstring curls 3 sets x8

day 3
dumbell bench press 4 sets x6
overhead barbell press 3 sets x8

day 5
deadlifts 4 sets x3
chins 3 sets x8

think you might have overcomplicated that routine mate!

Seems like a solid, starting routine to me, covers nearly every muscle, and should provide good gains for the first few months.

df908 - Its very simple bro, pick the best compound exercises and get strong at them.
No-one ever got stronger and smaller.

My routine:
I do cardio, in some form almost every day, as well as calves and abs every day.

Monday-Chest/Back/Legs later in the day

Superset
Bench Press-15,10,8,6,6
Pull-Ups-to failure

Superset
Incline Press-15,10,8,6,6
Lat pulls-15,10,8,6,6

Superset
db flat bench press-15,10,8,6,6
one arm db rows-15,10,8,6,6

Superset
db incline press-15,10,8,6,6
bent over barbell rows w/ smith machine-15,10,8,6,6

Superset
pec fly w/ cables-15,10,8,6,6
t-bar rows-15,10,8,6,6

Barbell Squat or Front Squat-15,10,8,6,6
Standing Leg Curl-15,10,8,6,6
Leg Extension-15,10,8,6,6
Leg Press-15,10,8,6,6

Tuesday-Biceps,Triceps,Shoulders

Tri-Set
STanding e-z bar curl or straight bar curl-15,10,8,6,6
Triceps extension w/ ez-bar-15,10,8,6,6
Seated Shoulder Press-15,10,8,6,6

Tri-Set
Preacher curl w/ either e-z bar, straight bar, or one dumbell at a time-15,10,8,6,6
Triceps pressdown-15,10,8,6,6
Db front raises-to failure

Tri-Set
Incline db curl or standing alternating db curl-15,10,8,6,6
Skull crusher w/ ez-bar or dumbells-15,10,8,6,6
Db lateral raises-to failure

Tri-Set
Concentration curl-15,10,8,6,6
db kickback-15,10,8,6,6
upright rows w/ e-z bar-15,10,8,6,6

Superset
wrist curls w/ e-z bar-to failure
db hammer curls-15,10,8,6,6

Wednesday-Off day

Thursday-Repeat of Monday, varied order/exercises sometimes

Friday-Repeat of Tuesday, varied order/exercises sometimes

Saturday-See Thursday

Sunday-See Friday

Overall I think I get all my bodyparts enough, but I sometimes slack off w/ my leg training, and I probably should implement the deadlift into my routine.

Seems to me like over training bro?

ORIGINAL: gazdai

df908 - Its very simple bro, pick the best compound exercises and get strong at them.
No-one ever got stronger and smaller.

I was only jesting, I like the routine - its almost identical to what I was doing for the last 3 or 4 months its worked well for me

1CMMleader......... Seems to me like over training bro?

I agree,.

Joshstunner, that a bit too much.

What are your goals? Lose Weight? Gain Weight?

Your routine looks more like a shock routine, that you would put in every so often for a week or so, is that how you train all the time.

I'd need about 10,000 calories a day, and a heap of drugs to manage that all the time.

i dont know if it is overtraining, i do shock my muscles but its a great way to get an awesome pump, im definitely going for mass and strength

Understood but when the pump is gone ? Wouldnt it be better to hit the target muscle 1 time per week at about
6 to 8 sets heavy weight for 6 to 10 reps for growth?

If your going for size and strength, then ditch the cardio, and cut down on the supersets, you either need to be genetically gifted or on alot of drugs to gain size, and lose fat.

A pump doesn't always mean much, i get an amazing pump from doing 100 push ups, but i wouldn't swap them for Bench Press.

As 1CMMleader says, pick a few exercises per bodypart, and do about 3-4 sets of 6-10 reps for each exercise, do this every 4-7 days, and you should be fine, that what ive been doing to help regain alot of lost muscle, and its been coming on great.

Mine has changed slightly.

LESS=MORE

Tuesday

Bench Press 3 x 6-8 reps
Chin Ups 3 x failure


Friday

Squats 3 x 12 reps

I'm only the gym for about 15 mins these days!!

Strength is on the up, and so is my bodyweight(but not by much)

Steve

Steve, I like the routine bro, but why leave out the mighty deadlifts? How about...

Tuesday

Deadlift 4x3 reps
Bench Press 3 x 6-8 reps


Friday

Squats 3 x 12 reps
Chin Ups 3 x failure

You could stretch to 20 mins couldn't ya?!

Thanks for giving me some advice, I guess I could try not supersetting. I will c

right now i am doing the following

Squats
3x3 failing on third set

bench
3x3 failing on third set

squats
3x3 failing on third set


If I do not fail on third I up the weight
I alternate order daily so I do not overtrain as easily

and take 2 days off approximately every 5 days
I have tried other routines but this is what I am doing now
and am experiencing good gains
I have not plateud yet and am not doing hardly any cardio