Members Routines....POST YOURS!

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

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 ?

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.

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!!

anybody got a 6 day split ?

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

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

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 ?

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

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

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

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!!

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

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

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

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...

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

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.

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

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...