Members Routines....POST YOURS!

uhhh yes u can look at the westside boys or any powerlifting team they often train upto 9 times per week.and dont say they're all juiced even the nats train this way

btw take a look at tokars journal

Current routine:

Day 1:

Bench pyramid
incline dumbbells 4 sets of 8
pec deck supersetted w/ incline flys both 3 sets of 8- 10 reps

Cable rows heavy 4 stes of 8
Pull ups 4 sets of however many
hammer machine rows heavy

barbell shrugs supersetted w/ up right rows
hanging reverse shrugs supersetted w/ seated shoulder press
reverse flys supersetted w/ lateral raises (machine)

10 min on tread mill
5 on bike

Day 2:

straight bar curls
wide grip 4 reps, med grip x4, narrow grip x4 = 1 set ( 2 sets )
preacher curl w/ drop sets 3x8
hammer curls 3x8
zottman curls 3x8

close grip bench 3x8
weighted dips 3x8
v grip tri cable extensions 3x10

behind the back wrist curls supersetted w/ reverse curls
seated wrist curls supersetted w/ reverse wrist curls

1 mile run
1.5 on bike or 5 min or so on elipticle

day 3
off

days 4- 7
some running here and there

i do racks instead of deads because of an niggle, each week i lokwer the rack pull height so in a couple of months this will be a full deadlift. my thinking is that this will slowly strengthen my back without aggravating it

I have now stepped my training back up to a 4 day week split. I have chossen to work each body part twice/week.

MON/THUR

Bench Press 3 x 10-12
Incline Bench Press 3 x 10-12
Bent Over Row 3 x 10-12
One Arm Dumbell Row 3 x 10-12
EZ Barbell Curl 3 x 10-12
Concentration Curl 3 x 10-12
Crunch 3 x 20-30
Leg Raise 3 x 15-20

TUE/FRI

Squat 3 x 12-15
Lunges (Dumbells) 3 x 12-15
Straight Leg Deadlift 3 x 12-15
Standing Calve Raise 3 x 15-20
Single Leg Calve Raise 3 x 15-20
Barbell Shoulder Press 3 x 12-15
Upright Row 3 x 12-15
Tricep Extension 3 x 10-12
Tricep Kickback 3 x 10-12

WED/SAT/SUN - REST

Deadlift x 4
Barbell rows x 4
wide grip chins x 4
ez bar curls x 4

squats x 4
bench press x 4
military press x 4
dips x 4

dat on - day off - day on - day off - day on - day off

hey everyone
its been a while since i posted on here
i have a question regarding grouping muscle workouts together....i have been workin out one muscle bodypart a day with cardio (cuz i wanted to drop fat off my body and its been workin) .... but ive been thinkin about grouping muscle parts together to change up my workout routine but at the same time drop the fat also..... now my question is WHICH MUSCLE GROUPS SHOULD I WORKOUT TOGETHER??? ive been hearing alot of things....chest and back, shoulders and tricepts, back and bicepts, back and shoulders, ect .... its been a while since i did two muscle a day (since i use to bodybuild myself)...but now im just tryin to get in shape...im on a strict diet (which i dont need to get into).....i was wondering if some of you guys can share some knowledge with me from experience........thank u

Hi mohammed, best off starting a new topic rather than getting in the middle of this one, but as you can see form the plethora of variuos routines listed here, there is no right or wrong hard and fast way of doing it. Try different methods and discover which one suits you and you enjoy the most.

Dirty

ORIGINAL: Archie130979

I have now stepped my training back up to a 4 day week split. I have chossen to work each body part twice/week.

MON/THUR

Bench Press 3 x 10-12
Incline Bench Press 3 x 10-12
Bent Over Row 3 x 10-12
One Arm Dumbell Row 3 x 10-12
EZ Barbell Curl 3 x 10-12
Concentration Curl 3 x 10-12
Crunch 3 x 20-30
Leg Raise 3 x 15-20

TUE/FRI

Squat 3 x 12-15
Lunges (Dumbells) 3 x 12-15
Straight Leg Deadlift 3 x 12-15
Standing Calve Raise 3 x 15-20
Single Leg Calve Raise 3 x 15-20
Barbell Shoulder Press 3 x 12-15
Upright Row 3 x 12-15
Tricep Extension 3 x 10-12
Tricep Kickback 3 x 10-12

WED/SAT/SUN - REST

I know I only just posted the above routine but I have been doing for a fair while now, but just could never be posting it up. I now feel that I am begining to overtrain as I feel my muscles are not getting enough recovery time between workouts with doing each body part twice per week. I have now changed to a 4 day split with working out each body part only once per week now.

MONDAY
CHEST/TRICEP

Flat bench barbell press 4 x 6-8
Incline bench barbell press 4 x 6-8
Flat bench dumbbell press 4 x 6-8
Tricep extension 3 x 6-8
Tricep kickback 3 x 6-8

TUESDAY
BACK/BICEP

Deadlift 4 x 6-8
Bent-over barbell row 4 x 6-8
One arm dumbbell row 3 x 6-8
EZ barbell curl 3 x 6-8
Concentration Curl 3 x 6-8

THURSDAY
DELTS/TRAPS/ABS

Barbell shoulder press 4 x 6-8
Upright row 3 x 6-8
Barbell shrug 4 x 6-8
Crunch 3 x 25-30
Leg raise 3 x 15-20

FRIDAY
LEGS

Squat 4 x 6-8
Dumbbell lunges 4 x 6-8
Straight leg deadlift 4 x 6-8
Standing cald raise 3 x 6-8
Single leg calf raise 3 x 6-8

if only people would forget all these 4 and 5 day splits there would be alot more muscle!

More rest days than training days, concentration on core movements and less sets and exercises.

e.g

Saturday: Bench, Deadlift, overhead press, shrug, ab work

Wednesday: Squat, row/chins, calf work, curls

get your diet nailed, enough sleep, progress with weight increments and you will stand a much better chance of growing

no more than 3 sets at the most

ORIGINAL: jonbaker

if only people would forget all these 4 and 5 day splits there would be alot more muscle!

More rest days than training days, concentration on core movements and less sets and exercises.

e.g

Saturday: Bench, Deadlift, overhead press, shrug, ab work

Wednesday: Squat, row/chins, calf work, curls

get your diet nailed, enough sleep, progress with weight increments and you will stand a much better chance of growing

no more than 3 sets at the most

I never realised the pro BB's were doing it wrong. You should train them they might learn something.

top pro bodybuilders account for less than 1% of all trainees. They have outstanding genetics and or have used drugs. If you are on gear then fine, if you have great genetics then fine, but if you are like the average joe, training like the pros will get you no where which is why so many people fail and give up.

Read Beyond Brawn, you might learn something

my routine is:

5x5 barbell curls (currently 18 kilos)
5x10 tricep curls (9 kilos)
5x20 pull overs (9 kilos)
5x20 crunches
3x12 squats
5x20 trap lifts (16 kilos)

opinions?

my routine is:

5x5 barbell curls (currently 18 kilos)
5x10 tricep curls (9 kilos)
5x20 pull overs (9 kilos)
5x20 crunches
3x12 squats
5x20 trap lifts (16 kilos)

opinions?

This is your routine? You must be new to training. Scrap this routine as it is going to achieve nothing. Have a look at this link:
http://www.muscletalk.co.uk/Need_a_routine%3F__Read_this%25/m_1326/tm.htm

And this link:
http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

But i am making good gains so i will stick with it

Looks like a solid routine to me Archie, very similar to mine, and ive been progressing very steadily on it.

Experimentation is the key, no one is alike, ive tryed the training less often and less sets way, and it got me nowhere, found i grew better with more Sets and Reps.

Monday - Chest/Triceps
Tuesday - Back
Thursday - Delts/Biceps
Friday - Legs

Chest/Triceps
Bench Press 4x 6
Incline Flyes 4x 8
Close Grip Bench 4x 6
Cable Pressdown 5x 10

Back
Deadlifts - 4x 8
Chins 4x 10
Wide Pulldowns 4x 8
Dumbell Shrugs 4x 8

Delts/Biceps
Overhead Press 4x 8
Side Laterals 4x 10
Alt Dumbell Curls 4x 8
Cable Laterals 4x 12

Legs
Squats 4x 10
Leg Press 4x 15
Leg Extension 4x 20

But i am making good gains so i will stick with it

Your choice but the workout is awful. The reason you are "making good gains" is because you are new to training and your body will respond to any type of weight training. With that said, you will realize before too long that the routine is not optimal and that you should have been training properly from the beginning.

so you think i should completely change my pattern, if i go down from everything 3 times a week to once a week wont that slow gains???????

so you think i should completely change my pattern, if i go down from everything 3 times a week to once a week wont that slow gains???????

Not sure what you mean? Are you doing the routine posted above three times a week?

yes, tuesday, thursday and sunday