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 Members Routines....POST YOURS!

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fairplay101

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RE: Members Routines....POST YOURS! 28 February 2005 14:31 (permalink)
Thought I'd post up my routine, started this about 4 weeks ago and love it!

2 Warm up sets and 3 to 4 work sets of 6-8 reps max.
Extreme Stretch and hold after each exercise

Day 1 = Push

Flat Bench
Incline Bench
Standing OHP
Weighted Dips

Weighted Abs

Day 2 = Pull

Dead lift
Wide Grip weighted Chins
Shrugs
V Bar Chins or V Bar Pull down
EZ Bar preacher Curls


Day 3 = Legs

Squat
Leg Extension
Glute Ham Raise
Standing Calve raise

Static Holds with weighted bar
Hangs

Day 4 = Cardio Day and Abs circuit


"Whatever you are be a good one!" - Abraham Lincoln
 
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    tom

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    RE: Members Routines....POST YOURS! 03 March 2005 22:44 (permalink)
    i cant seem to be able to make a new post so i hope you dont mind this being here.

    i am doing a 6 day slpit ,1 muscle group a day.

    i am aiming for 16 sets per msucle group could anybody help me out here ?
     
      rayan

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      RE: Members Routines....POST YOURS! 18 March 2005 11:56 (permalink)
      Mon - Chest/tris
      Flat bench - 2 warm up sets 12 to 15 reps, 3 working sets
      Incline bell press or decline bench- 3 sets
      Incline flyes - 3 sets
      Dips or reverse narrow grip press- 3 sets
      overhead tricep extensions or tricep pull downs with rope- 3 sets

      Tues - back/bis
      Wide grip overhand chin - 2 warm up sets - 3 working sets
      narrow grip underhand chin or v grip - 3 sets
      seated machine rows - 3 sets
      barbell bicep curls - 3 sets
      seated dumbell curls or preacher curls - 2 sets
      hammer curls - 2 sets

      Wed - shoulders/abs
      seated shoulder press - 2 warm ups, 3 working sets
      bent over flyes - 3 sets
      front lat raises and side lat raises "superset" on ropes - 2 sets of each
      shrugs - 3 sets
      incline situps - 20 to 30 reps 3 sets
      oblique crunches - as above
      leg raises - 10 to 20 reps 3 sets

      Thurs - legs
      squat - 2 warm ups, 3 working sets of 10 to 12 reps
      leg press (high up to hit glutes) - 3 sets 10 to 12 reps
      leg extensions and hamstring curls "superset" - 2 sets of each 10 to 12 reps
      seated calf raises - 2 warm ups, 3 working sets 10 to 12 reps
      standing calf raises on shrug machine - 3 sets of 10 or 12 reps

      Fri, sat, sun - rest.




      its my new routine i just started it abt 2 3 days ago tell me if i am doin right or wrong

      Rayan.
       
        FlexMus

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        RE: Members Routines....POST YOURS! 22 March 2005 00:12 (permalink)
        Tuesday - Chest, Triceps, Abs

        Chest
        Bench Press 3 X 6
        Incline Dumbell Press 3 X 8
        Flat Flies 3 X 6

        Triceps
        Dumbbell Lying Triceps Press 3 X 8
        Bench Dips 2 X 8

        Abs
        Crunches 3 x 15
        Dumbell Side Bend 3 x 8


        Thursday - Legs, Shoulders, Traps

        Legs
        Barbell Squats 3 X 6
        Lying Leg Curl 2 X 8-10
        Leg Extensions 2 X 8-10
        Calf Raises 4 X 10

        Shoulders
        Seated Dumbbell Press 3 X 6
        Side Lateral 3 X 6

        Traps
        Barbell Shrug 4 X 10

        Sunday - Back, Forearms, Biceps

        Back

        Bent Over Row 4 X 8
        Superman Stretch 3 X 8

        Forearms

        Wrist Curls (Front and Back) 2 X 10
        Hand Grips 2 x 20

        Biceps
        Hammer curl 3 X 8
        Barbell Curl 2 X 6

        Abs
        Crunches 3 x 15
        Dumbell Side Bend 3 x 15


        One day i hope to be doing deadlifts!!
         
          tom

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          RE: Members Routines....POST YOURS! 23 March 2005 17:21 (permalink)
          anybody got a 6 day split ?
           
            miki

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            RE: Members Routines....POST YOURS! 23 March 2005 18:10 (permalink)
            Day 1

            3x6 Front Squat/Back Squat
            3x6 Weighted Dips/Dumbell Press
            3x6 Bent Over Row
            3x6 Weighted Close Grip Chins
            3x6 Shrugs

            Day 2

            5x3 Deadlift/3x6 Good Mornings
            3x6 Overhead Press
            3x6 Wide Grip Pull Ups
            3x6 Barbell Curls
            3x10 Calf Raises

            Squats,dips, deadlift, good mornings on rotation
             
              devient

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              RE: Members Routines....POST YOURS! 23 March 2005 18:45 (permalink)
              hey every body, first post..

              was searching the net for a mass program, came across muscle talk.

              have been working out (properly, ie diet n program) for about 1 year.
              have just started ( well 2 days in )

              BIG ALS MASS PROGRAM.

              have got some nice DOMS in my chest and did my personal best dead lift today 80kilo's on a 15lb bar
              1 hu hu huaa, 2 hu hu huaa
               
                tom

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                RE: Members Routines....POST YOURS! 25 March 2005 15:13 (permalink)
                monday:legs

                leg extension: 3 sets 10-12
                squat: 3 sets 10-8
                lunges 3 sets 10
                leg curl-3 sets 10-8
                stiff leg deadlifts 3 sets
                calf raises 3 sets 10

                tuesday:chest

                flat bench press: 10 8 8
                encline bench press: 10 8 8
                decline bench press: 10 8 8

                dumbel flies: 3 sets 10 8 8
                machine press: 10 8 6
                peck deck : 10 8 8
                pulover : 12 10 8

                wednesday: back

                pulldown front: 10 8 8
                pulldown back: 10 8 8
                barbel rows : 10 8 8
                dumbel rows: 10 8 6
                revers grip close hand pulldown: 10 8 8

                thursday:shoulders

                military press: 10 8 8
                seated dumbbell press:10 8 8
                front raise: 10 8 8
                lateral raise :10 8 8
                rear delts machine:10 8 8

                friday:arms

                barbel bicep curl : 10 8 8
                preachure curl: 10 8 8
                hammer curl : 10 8 8
                dumbell curl : 10 8 8
                encline dumbbel curl :10 8 8

                french press : 10 8 8
                overhead tricep extension:10 8 8
                bar pushdowns : 10 8 8
                lying tricep extension:10 8 8
                rope pushdowns : 10 8 8

                saturday: rest / or repete

                so guys what do you think or my routine ? any critics ?

                 
                  El-Supremo

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                  RE: Members Routines....POST YOURS! 19 April 2005 14:06 (permalink)
                  Day 1-
                  Squats
                  Stifff leg deads
                  Calf raises
                  Weighted crunches
                  Reverse crunches

                  Day 2-
                  Flat dumbell press
                  Flat flys
                  Dips
                  Dumbell shoulder press
                  Skull crushers

                  Day 3-
                  Deadlifts
                  1 arm bent over dumbell rows
                  Lateral pull downs
                  Hammer curls
                   
                    jonbaker

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                    RE: Members Routines....POST YOURS! 19 April 2005 14:38 (permalink)
                    Just drawn this one up, haven't even started it yet! any comments?

                    Saturday: (Chest, shoulders & tri's)

                    Bench 4 x 6, incline dumbell 3 x 6, seated dumbell military 3 x 6
                    dips (for tri's, ie not leaning forward!) 4 x 6, dumbell xtensions or pulldowns 4 x 6

                    Tuesday: (Legs & Abs)

                    Squats 4 x 6, leg press, 3 x 6, ham curls 3 x 6, calf raises (sledge one week, smith the other 4 x 15)
                    Ab work

                    Thursday: (back, bi, traps)

                    deads 4 x 6, pulldown close grip row 3 x 6, lat pulldown 3 x 6, shrugs 4 x 6
                    barbell curl 4 x 6, hammer dumbell curl 3 x 6
                     
                      weasel0803

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                      RE: Members Routines....POST YOURS! 20 April 2005 13:13 (permalink)
                      Day 1

                      Flat bench / Incline DB 2x6
                      Incline DB / Chest Dips 2x6
                      Military Press / Hang clean & Press 2x8-10
                      Wide grip upright row / side laterals 2x12-10
                      Dips (tris) / Skulls or CGBP 2x10
                      Front Squat 2x8-4 / Leg press 1x20

                      Day 2

                      Pull ups / Hammer grip pull up 2x8-6
                      T-bar row / Yates Row 2x8
                      DL / SLDL 2x5-3 / 2x8-6
                      BB Curl 1x12-10
                      Hammer Curl 1x12-10
                      Face pulls 3x12-10

                      All sets to positive failure. Rotating exercises as stated each week

                      Cheers

                       
                        jonbaker

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                        RE: Members Routines....POST YOURS! 21 April 2005 19:34 (permalink)


                        ORIGINAL: weasel0803

                        Day 1

                        Flat bench / Incline DB 2x6
                        Incline DB / Chest Dips 2x6
                        Military Press / Hang clean & Press 2x8-10
                        Wide grip upright row / side laterals 2x12-10
                        Dips (tris) / Skulls or CGBP 2x10
                        Front Squat 2x8-4 / Leg press 1x20

                        Day 2

                        Pull ups / Hammer grip pull up 2x8-6
                        T-bar row / Yates Row 2x8
                        DL / SLDL 2x5-3 / 2x8-6
                        BB Curl 1x12-10
                        Hammer Curl 1x12-10
                        Face pulls 3x12-10

                        All sets to positive failure. Rotating exercises as stated each week

                        Cheers




                        DL / SLDL 2x5-3 / 2x8-6
                        BB Curl 1x12-10
                        Hammer Curl 1x12-10
                        Face pulls 3x12-10

                        do you not mean eg. Face pulls 3x12-10 - 3 x 10-12??? what's 12-10?

                        like the routine btw. Think i'm gonna re-write mine for a 2 day split after reading beyond brawn, i've been WAY overtraining!!



                         
                          weasel0803

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                          RE: Members Routines....POST YOURS! 21 April 2005 20:54 (permalink)
                          sorry mate, there has been some confusion....

                          By 3x12-10 I simply mean that you should try to stick in this reprange. Weight for all sets is the same so if you could do more reps than indicated in your first set, increase the weight. However, if you e.g. fail @8 reps weight has been to high. Just pick a weight that lets you remain in the indicated reprange. If you manage to stay at the top end of the reprange in your last set, increase the weight next time. Missing the reprange by 1 or max.2 reps in your last set is ok. Just stick to the same weight next time and try to finish in the desired rep range. Getting stronger is the key to growing IMO.

                          BTW face pulls are Not to failure. 1 or 2 reps short. If is is too much for you you can also leave out the military press as your front delts and tris already get hammerd with bench/dips/db presses. Upright rows, hang cleans or side laterals are a must though.

                          Depending on your other sports activities and cross training you could also split it up that way:

                          Day 1

                          Flat wide grip bench /Chest Dips
                          MP/Hang clean&press
                          Yates row/T-bar row
                          Tri dips/CGBP
                          Front squats/Leg press

                          Day 2

                          Incline DB/BB Press
                          Pull up/hammer grip pull up
                          DL/SLDL
                          BB Curls
                          Hammer curls
                          (Face pulls optional)

                          Reprange as stated in the other split.

                          Greetz
                           
                            jonbaker

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                            RE: Members Routines....POST YOURS! 22 April 2005 02:49 (permalink)
                            How's this...

                            Day 1.

                            Bench press 3 x 6
                            Deadlift 3 x 6
                            Seated dumbell MP 3 x 6
                            Dips 3 x 6
                            Ab & Calf work

                            Day 2.

                            Squat 3 x 6
                            Shrugs 3 x 6
                            Prone row 3 x 6
                            Ham curls 2 x 8
                            Chins 3 x 6
                            Back xtensions 2 x 8
                            Barbell curl 3 x 6
                             
                              weasel0803

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                              RE: Members Routines....POST YOURS! 22 April 2005 10:14 (permalink)
                              not too bad but I think you are overdoing it on day 2. Besides that if I would only aim for 2 all out sets per exercise. If you could do more reps than the reprange suggests, up the weight and regard the set a s a warm up. No leg curls on day 2 after deads on day 1. Too much IMO. Same applies to back extensions.

                              I would structure the WO like this if you want to stick to your split:

                              Bench
                              MP
                              Dips
                              DL
                              Abs & Calves

                              Pull ups
                              Pron Row
                              Curls
                              Shrugs
                              Squats

                              Greetz
                               
                                jonbaker

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                                RE: Members Routines....POST YOURS! 22 April 2005 10:37 (permalink)
                                nice one weasel! seen and noted so you reckon 3 x 6 is too much, i would like to do 3 sets on certain exercises, how's this...

                                Bench 3 x 6
                                MP 2 x 6
                                Dips 2 x 6
                                DL 3 x 6
                                ABS & Calves


                                Pull ups 2 x 6
                                Prone row 3 x 6
                                Curls 3 x 6
                                Shrugs 2 x 6
                                Squats 3 x 6

                                The reason i structured it like it was before was to give certain muscles more rest so not to hinder performance as much. e.g Bench press (chest,tri,delts) then DL (back,traps, legs) then onto MP (delts, tri). This is the way the book beyond brawn recommended. I would have usually split it up like you did ie hitting chest tri and shoulders one exercise after the other.


                                Cheers bro...
                                <message edited by jonbaker on 22 April 2005 10:51>
                                 
                                  weasel0803

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                                  RE: Members Routines....POST YOURS! 22 April 2005 14:06 (permalink)
                                  Looks really nice. 3 sets on certain exercises are ok. I'd even go a little lower on deads like 3x3-5. Switch shrugs with curls as your biceps get some time to rest after heavy back work before being hit again. Maybe take off one set of bb curls and throw in hammer curls for 1 all out set for forearms. I personally prefer to have squats and deads last as they drain so much energy out of me. But that's my personal preference.

                                  Other than that, solid routine. I like it a lot.
                                  Greetz
                                   
                                    jonbaker

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                                    RE: Members Routines....POST YOURS! 22 April 2005 14:23 (permalink)

                                    ORIGINAL: weasel0803

                                    Looks really nice. 3 sets on certain exercises are ok. I'd even go a little lower on deads like 3x3-5. Switch shrugs with curls as your biceps get some time to rest after heavy back work before being hit again. Maybe take off one set of bb curls and throw in hammer curls for 1 all out set for forearms. I personally prefer to have squats and deads last as they drain so much energy out of me. But that's my personal preference.

                                    Other than that, solid routine. I like it a lot.
                                    Greetz


                                    Cheers mate. My training partner who is also reading beyond brawn came up with the following which is based on mine and also includes your 1 set of hammer curls. I like the look of it, what you reckon..

                                    Saturday (Day 1):

                                    Bench press 3 x 6 (compound)
                                    Dips 2 x 6 (compound)
                                    Deadlift 3 x 6 (compound)
                                    Seated dumbell MP 2 x 6 (compound)
                                    Calf raises 2 x 20
                                    Cable crunch 2 x 15, Side bend 2 x 10 & 4 sets of standard crunches

                                    Sunday:

                                    Cardio 30 min (low intensity)

                                    Monday:

                                    Rest

                                    Tuesday (Day 2):

                                    Squat 3 x 6 (compound)
                                    Prone row 3 x 6 (compound)
                                    Shrugs 2 x 6 (compound)
                                    Chins 2 x 6 (compound)
                                    Hams curls 2 x 8
                                    Back extensions 2 x 8
                                    Barbell curl 2 x 6 + (Hammer curl 1 x 6)
                                    L-fly 2 x 10 (use 2.5 kg/5 pounds)

                                    Wednesday:

                                    Rest

                                    Thursday:

                                    Cardio 30 mins (low intensity)

                                    Friday:

                                    Rest

                                    apparently back extensions work the lower back differently to deads and is why they have been included, the same applies to the hamstring curls. The l-fly has also been included to target the rotator cuff strength.
                                    <message edited by jonbaker on 22 April 2005 14:26>
                                     
                                      weasel0803

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                                      RE: Members Routines....POST YOURS! 23 April 2005 18:34 (permalink)
                                      day 2 looks too crowded. I still would take out leg curls and hypers. If you are really concerned about your posterior chain strength add in some pull throughs. Great compound posterior movement. Also alternate regaular deads with sldl every workout. Full pulls @max intensitity would wear me out too quickly. ALso leave out the side bends etc. just stick to cable crunches. YOur obliques will get worked enough with deads and squats. Don't want em to get too big anyhow as large obliques will take away some of your v-taper.

                                      Squats last. Couldn't do them first as I'm worn out after two or three all out sets of squats (however I prefer front squats to back squats anyway).
                                      Chins always first. Then rows. Than the rest.

                                      Try it out and post results.

                                      Greetz
                                       
                                        jun_isa68

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                                        RE: Members Routines....POST YOURS! 28 April 2005 02:50 (permalink)
                                        Doing a 2-day split using Frankie NY Routine (the second one)... lately seems to have a hard time going to the gym, so I'm trying this instead...


                                        Bench Press 5x5
                                        Squat 5x5
                                        Deadlift 5x5

                                        I plan on doing this every after 5-7 days

                                        Any comments highly appreciated...
                                        <message edited by jun_isa68 on 28 April 2005 02:53>
                                         
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