Members Routines....POST YOURS!

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

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

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

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.

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

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

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]

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!