Members Routines....POST YOURS!

ORIGINAL: Soon2BBig

Befor you ask I cant do deadlifts.

Here's is my routine

Monday - Chest + Shoulders
Flat Bench Press
Incline DB Press
Single Arm Cable cross over or Dips

BB Shrugs
Military Press

Wednesday - Bicep and Tricep
BB Curl
DB Hammer Curls
Seated DB Curls

Tricep Cable Pulldown
Skull Crushers

Saturday - Back + Legs
Wide Grip Chins
DB Rows
Seated reverse fly's

Squats
Calf Raises
Lunges


I did change my routine a lot in the last 3 months, but this one I am sticking with

edit: - all done 5x5

you can do a good workout without doing deadlifts mate, i do them all the time but i never done a chin up so some may slate me

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

As of next week routine will be...

MONDAY - LEGS/SHOULDERS

squats 4x8
leg curls 3x8
calf raises 3x10 1x20
military press 4x8
lateral raise 3x8
shrugs 3x12


WEDNESDAY - CHEST/TRICEPS/ABS

Incline bench press 4x8
Decline flyes 3x10
weighted dips 4x8
side bends 3x10
weighted sit ups 3x12
weighted leg raises 3x10


FRIDAY - BACK/BICEPS

deadlift 4x6
lat pulldown 4x8
machine row 3x8
alternate bicep curls 2x10 per arm

mon: smith machine flat bench 2x8
dumbell press flat bench 2x8
hammer curls 2x8
(think i am goin to add some flys)

wens squats 3x8
dumbell shoulder press 3x8

friday
bent over dumbell row 4x8
lat pull down 2x8
overhead tricep press 3x8
deadlift 3x8

new to the game.

EXERCISE SETS REPS

MONDAY:
CHEST
Bench presses 4 8 to 10
Incline bench presses 4 8 to 10
Flyes 4 8 to 10

TUESDAY:
BACK
pulldowns 4 8 to 10
Seated pulley rows 4 8 to 10
Deadlifts 4 8 to 10

WEDNESDAY:
LEGS
Squats 4 8 to 10
Leg presses 4 8 to 10
Leg curls 4 8 to 10

THURSDAY:
SHOULDERS
Military presses 4 8 to 10
Lateral raises 4 8 to 10
Upright rows 4 8 to 10

FRIDAY:
ARMS
Biceps
Barbell curls 4 8 to 10
Preacher curls 4 8 to 10
Concentration curls 4 8 to 10
Triceps
Pressdowns 4 8 to 10
Cambered-bar extensions 4 8 to 10
Dumbell kickbacks 4 8 to 10

Just keep it simple & try to not spend more then 45 minutes lifting eachday.

ORIGINAL: Constantine

Given by a lot of the above posts your all probaly going to laugh at this routine but I found it excellent.

Day 1

Deads
Shoulder Press
Dips
Row

Day 2

Squats
Bench Press
Wide Chins
Curls

3x5 - train day 1 then day 2 when recovered - 2-3 days. i guarantee that if you guys above have your diet nailed and follow that routine it will blow your current routine out of the water.

I like the look of this. If I change from 3x8 to 3x5, what % of weight should I add to my current lifts?

Also, is it ok to do this routine Monday/Wednesday/Friday, or is that not enough recovery time?

Monday
Military Press
Side Lateral Raises
Shrugs
Squats

Tuesday
Cardio

Wednesday
Deadlifts
Bent over rows
Close Grip Bench Press

Thursday
Cardio

Friday
Bench Press
Incline Bench Press
Curls

Saturday
Cardio

SUCCESS IS MY EFFORT.

ORIGINAL: MEGAQUAD

hey guys im new to this site so just saying hi to start with.
when i hit the gym i never do the exact same routine,i experiment with different movements to find what best works for me to achieve a good feel and pump so my routine changes all the time.
this was my training routine from last week :
MONDAY - CHEST
machine press super set with machine flye for 3 light sets to pre-exaust the muscle(warm-up)
incline bench press 5 sets 6-15 reps
flat dumbell press 3 sets 6-15 reps
machine press 3 sets 10-15 reps
dumbell flyes 3 sets 10-15 reps
dumbell pull over 2 sets 10-15 reps
cable standing flyes 2 sets 10-15 reps
TUESDAY - LEGS
leg exstensions super set with body weight squats for 3 light sets to pre-exaust the muscle(warm-up)
leg exstensions 5 sets 10- 15 reps
leg press 5 sets 10- 20 reps
smith-machine squats 4 sets 10-15 reps
lying hamstring curls 5 sets 10-20 reps
stiff leg deadlifts 3 sets 10-15 reps
THURSDAY - SHOULDERS AND TRAPS
arnold press super set with lateral raises to pre-exaust the muscle(warm-up)
lateral raises 5 sets 10-15 reps
standing barbell press 4 sets 10-15 reps
standing behind neck press 3 sets 10-15 reps
wide grip up-right rows 3 sets 10-15 reps
one arm cable lateral raises 3 sets 10-15 reps
reverse pec-dec flye(for rear delts) 4 sets 10-15 reps
cable rear lateral flye 3 sets 10-15 reps
barbell shrugs 4 sets 10-15 reps
dumbell shrugs 3 sets 10-15 reps
FRIDAY - BACK AND ABS
lat pulldown super set with machine row(warm-up)
lat pulldown 5 sets 10-15 reps
reverse grip bent over row 4 sets 10-15 reps
one arm dumbell row 4 sets 10-15 reps
reverse grip pulldown 4 sets 10-15 reps
machine row 4 sets 10-15 reps
close grip pulldowns 3 sets 10-15 reps
crunches 4 sets 25 reps
rope crunches 4 sets 15 reps
SATURDAY - ARMS
tricep rope extensions 3 warm-up sets and 4 working sets
dips 3 sets 10 reps
close grip bench 3 sets 10-15 reps
incline skull crushers 3 sets 10-15 reps
straight bar push downs 3 sets 10-15 reps
reverse grip push downs 2 sets 10-15 reps
barbell curls 4 sets 8-15 reps
consentration curls 4 sets 8-15 reps
standing alternate curls 3 sets 10-15 reps
cable curls 3 sets 10-15 sets
forearm barbell curls
SUNDAY - CALVES AND ABS
seated calf raises 5 sets 15-25 reps
smith-machine calf raises 5 sets 15-25 reps
toe presses on leg press machine 3 set 15-25 reps
crunches 4 sets 25 reps
inlcine lying leg raises 4 sets 15 reps
rope crunches 3 sets 15 reps

For cardio i cycle to and from the gym so i use that as my cardio for off-season.

My God!!!! Way too much mate

SUCCESS IS MY EFFORT.

any comments appreciated.....


mon

flat dumbell press
incline db press
decline db press
machine flys

ez bar curls alternating close and wide grip (2 of each)
hammer curls (seated or standing)

tues

leg extensions
squats
good mornings

calf raises to failure x 3
wrist curls

wed off

thrus

seated db press
incline db press
seated lateral raises
seated bent over lateral raises
upright barbell rows
shrugs

1 or 2 ab exercises (hanging leg raises, crunches etc)

fri

seated cable rows
wide grip lat pull downs
close grip lat pulldowns
one arm db rows
machine t bar rows or deadlifts

tricep pull downs
seated dumbell tricep extensions


sat off

sun cardio

at the moment i'm doing 4 sets of 7-8 reps on all exercises.

doesn't look like much cardio but i do alot of running at work (milkman).

always do 5-10 mins on treadmill/rower/bike etc BEFORE workouts and always do a warm up set of 15-20 reps. lots of stretching in between sets and on completion of workouts.

i do want to change my routine to 5 days per week. what should i change?

Mon

Inc d/b
dips
Smith inc
Pec deck

Tues
Bb rows
pull downs
d/b rows
cable pull overs
Hypers

Thurs
Smith press
D/b press
Rear delt raise
Side and front raises combo
D/b shrugs

Fri
Front squats
Leg press
leg extens
leg curls
seated calve raises

Sat
Skull
D/b skulls
press downs
ez curls
db curls
hammer curls

leg, chest/bi, back, shoulder/tri split

leg:
trap bar deadlift
lunges
leg ext
donkey calf
standing calf

chest/bi:
db bench
incline bar bench
cable flys
incline db curl
preacher db curl

back:
lat pulldowns
cable rows
kelso shrug
pullover

shoulder/tri:
military
seated db
cable lat raise
overhead db ext
rope pressdown

go from flat arms to arms with muscle and defenition

Big arm ~Challlenge~ just 8 weeks to belive give it that chance

Aimed to hit the bicep short head and long head the brachialis anticus. basicaly alot people make the mistake to only work on one are two of the muscles gorups in the bicep this causes increses to slower becuase there are acktruly more muscles in a big bicep.

1st of all recommend you take time to reasearch and make sure you learn these tranning priciples:
Grips
Palms down
Pronated grip
Neautral grip

Any ways the routine

Chin ups 2 sets to failur slow reps.

peacher curl i recommend dumbells reps 14,12,10

Reverse Incline barbell curl 12,10,8

seated barbell curl (this dosnt aloow full range of motion, but instead allows you to lift more weight on the upper half of the motion.Am sure this is the best excuresize ever to finish you bicep rougtine on.

You might realise i havent menchined the Tricep and thats obviasly missing from the big arm challenge well there is alot more writting invloved in that if your intrestid ask me.

Davey Ess
Pumping it up

there are a few of my various routines in here over the past few pages but i have dropped to a three day routine aiming at stregth (thats the aim anyway)

as the following on an up pyramid basis

day 1
chest and triceps
flat barbell bench (4x8)
incline barbell bench (4x8)
parallel bar dips (leaning forward) off power cage (4x8)
close grip bench press (4x8)

day 2
back and traps
deadlifts (4x6)
underhand chins (partial movement due to injury) 4x8
barbell bent over rows (4x8)
barbell shrugs (4x8)

day 3
legs and shoulders
barbell squats (4x6)
military press (4x8)
power cleans (no squat part) (4x8)
stiff leg deadlifts (4x8)

rugby training is done inbetween the days something like the following ...

sun rest
mon chest & tri
tue rugby
wed back & traps
thu rugby
fri legs & shoulders
sat rest / match

Pull
Barbell Deadlift 4x6
Chins 4x6-8
Barbell Row 4x6-8
D/B Curls 3x10-12

Push
Flat Barbell Bench Press 4x6-8
Barbell Overhead Press 4x6-8
Incline D/B Bench Press 3x10-12
Dips 3x8
Skullcrushers 3x10-12

Legs and abs
Barbell Squats 4x6-8
Leg Curls or SLDL 4x10-12
Calf Raise 3x15
Weighted Crunches 3x15
Weighted Oblique twists 3x15

I have only been training for a few weeks heres mine:

monday:
squat 3 sets
calf raise 3 sets
seated hamstring curl 3 sets
seated dumbell shoulder press 4 sets
dumbell lateral raises 3 sets

wednesday
dumbell chest press 3 sets
dumbell chest fly 3 sets
dumbell hammer curl 3 sets
concetration curls 3 sets

friday
close grip lat pull downs 3 sets
bent over row 3 sets
skull crushers 3 sets
over head tri extensions 3 sets

Mon (Max effort upper body day)

Bench Press - Build up to a max effort set 3 - 5 reps
Inc DB chest press - 2 sets of 12 - 15 reps
DB Rows supersetted with incline rear flyes - 3 sets of 8 - 12 reps
BB Shrugs - 3 sets of 8 - 12 reps
DB curls - 3 sets of 8 - 15 reps

Wed (Max effort lower body)

Squat - Build up to a max effort set 3 - 5 reps
Single leg squat - 3-4 sets of 8 - 12 reps(the most brutal exercise bar none)
Dumbell swings - 3 - 4 sets of 10 - 15 reps
Hyper extensions - 3 sets of 10 reps(weighted)
Abs circuit

Fri (Rep upper body)

DB Floor presses - 4 sets of 12 - 15 reps
Chin ups supersetted with face pulls - 3 sets of 8 - 12 reps
DB Military press - 4 sets of 10 - 15 reps
BB Shrugs supersetted with tricep pushdowns - 3 sets of 12 - 20 reps

Can I add that this is an example program. I cycle the execrises every 2 weeks so not to encourage stagnation and give my CNS a break especially on the squat.

Monday
Exercise Sets/reps
Bench Press 4x8
Incline d/bell press 4x8
Dips Shape 4x8
Barbell curls 4x8
Seated Hammer curls 4x8
Weighted crunches 4 x failure

Wednesday
Exercise Sets/reps
Leg Press 4x8
Front Squats 4x8
Leg Extensions 4x8
Lying Leg curls 4x8
Dumbell Lunges 4x8
Standing Calve raise 4x15
Seated calve raise 4x8

Friday
Exercise Sets/reps
Deadlift 4x8
Pullups 4x8
Bent Over Row 4x8
Military Press 4x8
Seated lateral 4x8
Close grip Bench 4x8
French Press 4x8
Hanging leg raise 4 x Failure

 
[link=http://www.muscletalk.co.uk/MMA4life-XMass-cycle-m3663637.aspx]http://www.muscletalk.c...Mass-cycle-m3663637.aspx[/link]

Monday - Back & Biceps
Deadlifts
Dumbell Rows
Wide Grip Chins
EZ Curl
Dumbell Curl

Tuesday - Chest & Triceps
Flat Barbell Bench Press
Incline Dumbell Bench Press
Dips
Skullcrushers
Cable Pressdown

Thursday - Legs
Squats
Leg Press
Leg Extensions
Calf Raises

Friday - Shoulders
Seated Dumbell Press
Standing Millitary Press
Dumbell Raises
Shrugs

I've been using this set up for about a year. I rotate different exercises in and/or change the rep scheme when I hit a plateau.

Vertical:
Deadlift 5x3
Seated OH Press 5x5
Pull-ups (weighted) 4x6
EZ Bar curls 3x5
Crunches 3xFailure

Horizontal
Seated Cable Row 5x5
Incline (15degrees) BB Bench 5x5
One Arm DB Rows 4x6
Dips (weighted) 4x6
Hypers 3x15

Legs
Back Squats 5x5
SLDL 4x6
Front Squats 4x6
Farmer's Walk

mon.

bench
m.press
dips
skulls

wed.

deads
rows
w.g.chins
curls

fri

squat
sldl
calf raises
abs

all 4x6 except abs.........pretty basic stuff....[sm=no****.gif]

i saw a mate the other day.
he said hed seen the white pele.
so i asked who is he.
he said he goes by the name of wayne rooney

Heres mine:


Monday - Chest

Barbell Bench Press

Incline Dumbell Flies

Incline Dumbell Press

Cable cross-over


Wednesday - Bicep/Tricep/Forearm

One Arm Bicep Curl

EZ Bar Curl

Close Grip EZ Bar Curl

Concentration Curls

EZ Bar Tricep Extension

Tricep Pushdown

Reverse Grip Tricep Pushdown

EZ Bar Drag Curl

Palms-Up Barbell Wrist Curl


Thursday - Back
Pulldown

Side-to-side chins

One Arm Dumbell row

Back Extension


Friday - Shoulders/Trapezium
Shoulder Press

Lateral Raise

Dumbell Raise

Cable Rotation

Dumbell Shrug

Upright Cable Row


Saturday - Legs
Squats

Leg Press

Leg Extension

Leg Curl

day 1 chest, triceps and obliques

incline bench 3x8
flat bench 3x8
pec dec 3x8
dips 3x8 set 2 and 3 with extra weight
skull crushers wide grip 3x8
skull crushers close grip 3x8
pushdowns 3x8
weighted truck twists 2x15

day 2 back, biceps and lower abs

wide grip chins 3x8 second and third sets with extra weight
dumbell rows 3x8
cable rows 3x8
pull downs 3x8
spider curls 3x8
inclined dumbell hammer curls 3x8
reverse curls 3x8
crossed leg rolls 2x15 (dont know what the proper name for this exercise is but they are a killer and work better than anything i have tried on lower abs!)

day 3  shoulders, legs and upper abs

seated press 3x8
lateral raise 3x8
reverse flys 3x8
squats 3x8
leg curls 3x8
calf raises 3x8
crunch machine 2x15
 
I take no more than 1 min rest between sets and work up to max weight on last set sometimes failure on last rep(excepting squats as i have an old back injury which also explians the lack of deadlifts). each day roughly takes 45 mins to an hour depending on wither the equipment is free.

been reading a lot of the routines on here and seems like im doing a lot more sets than most! would appreciate some comments!

day 1- chest and tri's

Db press 4x6
incline flys 4x8-10
weighted dips 4x6

close grip bench press 4x6
skull crushers 3x8-10

day 2- back and bi's

Weighted chins 4x8-10
deadlifts 4x6
bent over rows 4x6

standing db curls 4x6
db preacher curls 3x 8-10

day 3 shoulders and traps

db press 4x6
side raises 3x10
upright row 4x8-10

bb shrugs 4x6
behind bb shrugs 4x6

day 4 legs an abs
squats 4x6
leg press 4x6
leg extensions 3x8-10
calf raises 3x15-20

various abs exercises

Check my routines out in my journal i will posting fresh ones daily! comment them let me know what you think!

My Journal.

http://www.muscletalk.co.uk/tm.aspx?m=2787791

my routine goes as follows

day 1 chest and tris
warm up-25 pushups  
incline bench- 8-10 reps for 3-4 sets
flat bench- 8-10 reps for 4 sets
flat bench dumbell flys 10 reps for 4 sets
close grip bench press 8 reps for 4 sets
skull crushers 8 reps for 3 sets

day 2 back and bis
warm up 30 second hang on pullup bar
pullups 5-8 reps till 20 reps total
chin ups till 10 reps total
strait bar bent over rows 10 reps 4 sets
barbell curls 8 reps 3 sets
reverse curls 8 reps 3 sets

day 3 legs
warmup body weight squats 25 reps
squats 10-12 reps 4 sets
deadlifts 8-10 reps 3 sets
walking lunges 4 trips back and forth
leg extensions 10 reps 3 sets

day 4 shoulders and traps
warm up shoulder rotations 25 clockwise and counter
military press 8 reps 4 sets
upright rows 8 reps 4 sets
shrugs 12 reps 3 4 sets
front and side raises each 10 reps 3 sets

day 5 rest
repeat

Now using a 3 day routine.

Back/Biceps
Deadlifts
Barbell Rows
Chins
EZ Curls

Chest/Shoulders/Triceps
Flat bench press
Inclince bench press
Millitary Press
Skullcrushers
Dumbell lateral raises

Legs
Squats
Leg extensions
Leg curls
Calf raises

Genetic Edge - Endure progress journal 

http://www.muscletalk.co.uk/Genetic-Edge-Endure-m2973617.aspx

 

Bench press, 3 sets of 10 - 12 reps

Squats, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

 

 

 

Benchpress, 3 sets of 10 - 12 reps

Barbell curls, 3 sets of 10 - 12 reps

Shrugs, 3 sets of 12 reps

 

 

 

Benchpress, 3 sets of 10 - 12 reps

Behind neck press, 2 sets of 12 reps

Squats, 3 sets of 10 - 12 reps

 

 

 

Benchpress, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

Dips, 2 sets of how ever many you can do, 2 min break between set

Barbell curls, 3 sets of 10 - 12 reps

 

Radders

4 day cycle, 3 days off


Monday :

 

Bench press, 3 sets of 10 - 12 reps

Squats, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

 

 

Tuesday :

 

Benchpress, 3 sets of 10 - 12 reps

Barbell curls, 3 sets of 10 - 12 reps

Shrugs, 3 sets of 12 reps

 

 

Wednesday :

 

Benchpress, 3 sets of 10 - 12 reps

Behind neck press, 2 sets of 12 reps

Squats, 3 sets of 10 - 12 reps

 

 

Thursday :

 

Benchpress, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

Dips, 2 sets of how ever many you can do, 2 min break between set

Barbell curls, 3 sets of 10 - 12 reps

 

 

 

 
Bench press four days in a row????

Mon
Chest/Triceps

Flat bench press 3x10
Inlcline dumbell press 3x10
Flys4x10
Dips 3x10
Close Grip Bench press 3x10
Skull crushers 3x10
 
Wed
Back/Bicep
Chin ups 3x10
Bent Over barbell row 3x10
DeadLift 3x10
Incline Dumbell Curls 3x10
hammar curls 3x10
Barbell curls 3x10

Friday
Shoulders/Traps

Military press 3x10
Side Lateal rasies 3x20
Bent over later raises 3x20
Upright Rows 3x10

Im new to this site andIve been training for 6 months nowand hav seen bif improvment in size and strenth.

I just started this routine, was wondering what anyone thought bout it.Cheers

Day 1)

1 arm cable chest press
1 arm Dumbell Rows
Weighted Parallel Bar Dips
Chest Supported Machine Rows
Trap and Cuff work

Day 2)

Leg Press
RDLs
Calves
Abs

Day 3)

Incline Machine Row
Machine or Bench Press
Pull Ups
Bi and Tri work

Day 4)

Lunges, Step ups, or single leg Leg Press
Single Leg RDLs or Pull Throughs
Calves
Abs

let's get beefy!! (with homoerotic back photo)

monday
db bench press 3x8
inc db bench 3x8
dips 3x8
seated OH db press 4x8
skulls 3x8

wednesday
chins faliure x3
pull downs 3x8
bb rows 3x8
deads 3x8
ez curls 3x8

friday
squats 3x8
leg press 3x8
ham curl 3x8
calf press 3x8
decline crunches to faliure

Monday -    4x6

Deadlifts
Leg press
Step Ups
Calf raises standing
Calf raises seated

Tuesday -    3x10

Dips
Pull ups
Military press
Curls
Skulls

Thursday - 3x10

Squats
Stiff leg deads
Lunges
Calf raises standing
Calf raises seated

Friday   4x6

DB flat bench
BB row
BB Incline Bench
Seated Row

Radders

4 day cycle, 3 days off


Monday :

 

Bench press, 3 sets of 10 - 12 reps

Squats, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

 

 

Tuesday :

 

Benchpress, 3 sets of 10 - 12 reps

Barbell curls, 3 sets of 10 - 12 reps

Shrugs, 3 sets of 12 reps

 

 

Wednesday :

 

Benchpress, 3 sets of 10 - 12 reps

Behind neck press, 2 sets of 12 reps

Squats, 3 sets of 10 - 12 reps

 

 

Thursday :

 

Benchpress, 3 sets of 10 - 12 reps

Deadlifts, 2 sets of 10 reps

Dips, 2 sets of how ever many you can do, 2 min break between set

Barbell curls, 3 sets of 10 - 12 reps

 

 

very bad routine, people please dont copy.

I do "barbell and dumbell" for a couple of weeks, then do "barbell only" routine for a couple of weeks, and so on...........

Mix up ste/rep schemes. Usually 4x6 or 3x8, dpending on the movement and how i'm feeling.


Dumbbell & Barbell
Workout 1:
1 Arm Row
Deadlift (Normal, SL, Rack or Sumo)
Lunge (Barbell or Dumbbell)
Seated Military Press

Workout 2:
Bench (incline, decline, flat)
BO Row (Normal or Pendalay)
Squat (Front, Back or Box)
Dumbbell Shoulder Press

Workout 3:
Push Press / (Hang) Clean and Press
Chin-Up / Pull-Up / Lat Pull-down
Squat (Front, Back or Box - but different to workout 2)
Dumbbell Chest Press (incline, decline, flat - but different to workout 2)

---

Barbell only
Workout 1:
Chin-Up
Deadlift (Normal, SL, Rack or Sumo)
Lunge (Barbell or Dumbbell)
Seated Military Press

Workout 2:
Incline Bench Press
BO Row (Normal or Pendalay)
Squat (Front, Back or Box)
CGBP

Workout 3:
Push Press / (Hang) Clean and Press
Pull-Up
Squat (Front, Back or Box - but different to workout 2)
Bench Press

Nothing contributes so much to tranquilizing the mind as a steady purpose - a point on which the soul may fix its intellectual eye.

Day 1

Weighted Dips - 3 work sets

Seated Shoulder Press- 3 progressive warm up sets then 3 work sets

Close Grip Pulldowns- 3 progressive warm up sets then 3 work sets

Barbell Curls - 3 work sets

Abs work

Day 2

Deadlifts- 3 progressive warm up sets then 3 work sets

Squats - 3 progressive warm up sets then 3 work sets

Calf raises- 3 work sets- High reps


Cardio is carried out on any other days throughout the week, as and when is convenient.

I've tried lots of different routines throughout the years, and for me personally. I find this routine the most productive

Mine is not that complicated, I'm sticking to the big basics since I'm a hardgainer. I'm also built for the deadlift and not so much for the squat.

Usually 3 minute rest, 2 warmup sets for big excercises, 1 for small ones.
Mondays,
5 minute jogging
Pyramid bench pressing 12,10,8,6,8,10,12
Shoulder press 3x8-12
Some accessory excercises/abs

Thuesdays,
5 minute jogging
Pulldowns 3x8-12
Cable curls/db curls 3x8-12
row 3x-8-12
traps 3x15

Fridays,
5 minute jogging

Calves 3x15
inner and outer thighs 3x15
squat 3x15
deadlift 3x12
static holds

It would be nice to get some pointers, should I go heavier? - I'm aiming for strength and mass.

cool routines!!

 Cool routines... but does anyone have any 6-12+ week training, cardio and diet plans?
___________________________________________________________________________________________________________

Visit http://www.**** - to build over 40 lbs of rock hard muscle in under 6 months

Day 1 - Thighs
(training each set to muscular failure ofcourse)
 
Deadlifts 3 x 5-7
Squats 3 x 5-7
Lunges - One set for each leg 5-7
 
Day 2 - Isolation
Normally choose two muscles out of shoulders, traps, biceps and triceps
 
Arnold press 2 x 5-7
Side raises 2 x 5-7
 
Dumbell or barbell bicep curl 3 x 5-7
 
OR
 
Barbell shrugs 3 x 10-12
Any tricep exercise 3 x 5-7
 
Day 3 - HIIT
 
Day 4 - Abs and calves
 
Weighted crunches using pulley - 3 x 10-12
 
One leg standing calf raises - 3 x 10-12 (each leg)
 
Day 5 - Chest and back
 
Barbell flat bench press 3 x 5-7
Dumbell incline bench press 3 x 5-7
 
Bent over barbell or dumbell rows 3 x 5-7
Pull ups or reverse pull ups weighted 3 x 5-7
 
Day 6 - Rest
 
Day 7
Will either do some HIIT or some isolation weights in the same fashion as Day 2 so I can hit all 4 instead of just 2.

Day1
Shoulders + legs
C Squat: 4 x 6
I Lying curl (hamstring):  3 x 10
C Mil press (BB or DB): 4 x 6
I Side Raises: 4 x 6
I Calf Raises: 3 x 15 
Day 3 
Back + Biceps
C Dead lift 3 x 8
C Pull-ups 3-4 x fail (lat pull down warm up) 
C Barbell rows/cable rows: 4 x 6
I Rear flies (lying if possible) 3 x 10 3kg (sometimes)
I Barbell curls  4 x 6: (maybe lighter? 3 x 8?)
I Hammer Curls  /reverse curl: 4 x 6
Day 5
Chest + Triceps
C Bench Press (bb or db):  4 x 6
C Incline DB Bench  4 x 6:
I Skull-crushers:  4 x 6
I  Tricep Push downs:  (2 handed) 4 x 6

Anyone spot any potential problems? overtraining or too much voume?