Members Routines....POST YOURS!

My form is strict if there was a drawing pin on the floor when I do my front squats it would be in my @rse on the way up.

I don't doubt that for a second, I always said you like a small ***** in the lol

ORIGINAL: dirtyvest

My form is strict if there was a drawing pin on the floor when I do my front squats it would be in my @rse on the way up.

I don't doubt that for a second, I always said you like a small ***** in the lol

Fair play Dirty left myself wide open for that, .

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

MONDAY: CHEST & TRICEPS.

Flat Bench Barbell Press: 4 sets, 6-8 reps.
Incline Barbell Bench Press: 3 sets, 6-8 reps.
Flat Bench Dumbell Flye: 3 sets, 6-8 reps.

Lying French Press: 4 sets, 6-8 reps.
Dumbell Kickback: 3 sets, 6-8 reps.

TUESDAY: BACK & BICEPS

Deadlift: 4 sets, 6-8 reps.
Bent-Over Barbell Row: 3 sets, 6-8 reps.
One Arm Dumbell Row: 3 sets, 6-8 reps.

EZ-Barbell Curl: 4 sets, 6-8 reps.
Standing Dumbell Curl: 3 sets, 6-8 reps.

WEDNESDAY: REST.

THURSDAY: SHOULDERS & ABS.

Barbell Shoulder Press: 4 sets, 6-8 reps.
Dumbell Military Press: 3 sets, 6-8 reps.
Upright Barbell Row: 3 sets, 6-8 reps.

Crunches: 4 sets, 6-8 reps.
Leg Raises: 4 sets, 6-8 reps.

FRIDAY: LEGS.

Leg Extension: 4 sets, 6-8 reps.
Single Leg Extensions: 3 sets, 6-8 reps.
Dumbell Lunges: 3 sets, 6-8 reps.

Leg Curl: 4 sets, 6-8 reps.
Single Leg Curl: 3 sets, 6-8 reps.

Single Leg Calf Raise: 4 sets, 6-8 reps.
Walking Calf Raise: 3 sets, 6-8 reps.

SATURDAY: REST.

SUNDAY: REST.

sunday : bench press 2 x singles 95-100%
clean and jerk 2 x 3 (80% or so)
skull crushers 2x 6
pushdowns or behind the neck extensions 3 x 8
front squat 2 x 6

tuesday : box squat 1x6 1x4 1x2
snatch : 3 x 1 ( 80-90% )
deadlift : 2 x 2 ( 80%)
barbell rows 2x 6

wednesday : bar curls 2x 6
hammer curls 2 x 6
plate curls 1 x 6-8 1 x 12-15

thursday : Push press 2 x 1 ( 95-100%)
board press 2 x 6 ( 80%)
hang cleans or power cleans 3 x 2 ( 80%)
high pulls 2 x 3-5
finger push ups 2 x to failure

friday : snatch 3 x 3 ( 80%)
Back squat 1-2 x 1 ( 100%)
overhead squat 2 x 6
romanian deadlift 2 x 6
shrugs 1 x 12-15

Saturday
-SLDL 3x8
-DB rows 3x8
-Hammer curls 3x8
-Shrugs 1x10

Sunday
-Decline Bench 3x8
-Incline Bench 2x8
-OHP 3x8

Tuesday
-Squats 3x8
-Leg curls 3x8
-Calf raises 3x15

Festina Lente
Make haste slowly

Chest and tri

Barbell Flat bench press 4x8
Dips 4x8
Incline dumbell fly and press superset 8+8x3
Cable crossovers
Overhead tricep extension 3x8
Cable Push downs 3x8

Back and bi`s

Deadlifts 4x8
T-bar rows 4x8
lat pull downs 4x8
Back extensions 3x10
Barbell Curl 3x10
Concentration curl 2x10

Legs and shoulders

Hack squat 4x8
leg curl 4x8
Leg ext 4x8
Calf raises 4x10
arnold presses 4x10
lat raises 3x10
Reverse flye 3x10
Upright rows 4x10

going to change to this once i get my cage:

Day 1
-Deadlift 3x5
-Wide chins 5x5

Day 2
-Flat bench 3x5
-Military press 3x5

Day 3
-Squats 3x5
-Leg curls 5x5

Day 4
-Hammer curls 3x5
-Skullcrushers 3x5

Festina Lente
Make haste slowly

mon

front squats 3x3
clean pulls 5x3 light
snatch pulls 5x3 light

wed

snatch 5x3-2
snatch pulls 5-8x3 heavy

friday

clean and jerk 3x2
clean pulls 5-8x3 heavy
deadlifts 3x3 heavy if i feel i need it or fancy doing it extra

my own little variation of Roberts routine:


1.
Squat - up to a 3 rep max (at least 8 sets, ass to the grass)
GoodMorning - 3x5
Front Squat - 3x5
SLDL's - 3x8
Neck Work and Abs - 2x15
Static Holds for 10 seconds 5 reps

2.
Bench Press - 3x5
BB-Row - 3x5
Military Press - 3x5
Curls 3x8
Cuban Rotations - 2x20
Abs
Static Holds for 10 seconds 5 reps

3.
Deadlift - 10x3 (i use chalk)
Speed Deadlift - 10x2 (60% 1RM)
GHR - 3x5
Shrug and Calves Raise Superset - 3x5
Neck Work and Abs - 2x15
Static Holds for 10 seconds 5 reps

Day 4.
DB OHP - up to 5RM
BB-Row - 3x5
Close Grip Bench Press 3x5
Dips - 3x5
Wide Grip Chins 2x8
Close Grip Pullups 2x8
Cuban Rotations - 2x20

ORIGINAL: jonnywildboar

Monday

deadlifts 4 sets
barbell rows 4 sets
chinups 4 sets
e/z bar curl 4 sets

wednesday

bench press 4 sets
military press 4 sets
incline d/b bench 4 sets
dips 4 sets

friday

squats 4 sets
SLDL 4 sets
calf raises 4 sets
gonna trysome gripwork here also

hell fire!!! That the same as mine mate except for I do close grip Bench press, not inclined press! and i do 3 sets

Rodge.

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Formerly BencherRdg  (what a stoooopid name!)

Tues
------
Deep squats 5x5
DB flat bench press 5x5
Standing DB shoulder press 5x5
Weighted dips 5x5

20-30mins gentle CV


wed
-----
40 lengths swimming


Sun
-----
Deadlifts 10x2
Wide grip pull ups 5x5
DB bent over rows 5x5
Abs

20-30mins gentle CV



Paul

67.4K BW
170K Squat
110K Bench
222.5K Deadlift

My Journal

MON- Chest & tri's

flat bench
incline bench

dip
skullcrushers


TUES- back

deads
one arm bent over row
wide grip pull ups
barbell shrug
behind neck barbell shrug


THURS- bi's & delts

EZ curl
hammer curl -- or -- preachers
rev grip ez curl

seated military press
one arm db press
front raises holding a plate

FRI- legs
squat supersetted with calf raises
front squat
sldls

haven't read them all yet but will come back to this soon 'cause I'm going to shake up my routine again soon.

Here's My current routine:

Sat - Chest& shoulders

Benchpress (flat and incline)
dumbell flies
cable crossovers
Military press
lateral raises

Sunday - Back & traps

Deadlifts,
Seated rows
Lat Pulldowns wide and close grip
Shrugs

Tues -
Martial arts and Cardio

Thurs - Legs

(I also try to add an arm day in during the week (often Wed or Fri), if not, I do some Biceps work with back and adsdd Triceps onto saturday's chest and shoulders routine.)

This is a routine suggested by Davey21;

Day 1: Push
Incline DB Bench 3x10
Flat DB Bench 3 x 6
Standing Overhead Press (seated if lower back is not very strong yet) 3 x 10
Close Grip Dips 3 x 10

Day 2: Legs
Squat 4 x 6
Glute Ham Raise 4 x 10
Standing Calve Raise 4 x 10

Day 3: Pull
Deadlift 3 x 6
Wide Grip Chins 3 x 10
BB Rows 3 x 10
BB Curls 3 X 10

Release The Gimp!
Rage@hotmail.co.uk
Best Bench; 111kg

Day 1...
...Mil. press 5x5
...Squats 5x5
...Chin-ups 3x8

Day 2...
...Bench press 5x5
...Deadlifts 5x5
...Rows 5x5

Day1
Mil Press
Squat
CG Chins
Dips

Day2
Bench
Deads
Leg Press
Rows

Monday-chest and biceps
bench press slight incline- 10sets 10reps same weight
bi-standing barbell -10sets 10reps same weight

Wednesday - legs-traps
squat - 10sets 10 reps same weight
stiff leg deads 10 sets 10 reps same weight
standing dumbell shrugs 10sets 10 reps same weight

Friday-shoulders - tris
seated dumbell -10 sets 10 reps same weight
close grip bench-10 sets 10 reps same weight

This is working awesome going to do for 3 more weeks then go back to 2 diff exercises per body part and do 3sets 6to8 reps per exercise

ORIGINAL: CURLZ


Day 1
curls 5 sets of 10

day2

rest

day 3

curls 5 sets of 10

day 4

rest

day 5

curls 5 sets of 10

Solid looking routine you got their mate

Release The Gimp!
Rage@hotmail.co.uk
Best Bench; 111kg

ORIGINAL: CURLZ


Day 1
curls 5 sets of 10

day2

rest

day 3

curls 5 sets of 10

day 4

rest

day 5

curls 5 sets of 10

Is that the routine from Beyond Brawn, or was it the one from Super Squats???

That is a solid routine, you should make some good gains on it.

AP

CO-CEO
$ MILLION INC. (Incorporating Doom Squad Entertainment & Wrecking Crew Enterprises)

For serious enquiries email - AP@milliondollarinc.com or [email=DELBOY@milliondollarinc.com]D

day 1-chest+tri's
flat b'bell bench-3x8
decline d'bell bench-3x8
incline flyes-3x8
skullcrushers-3x8
close grip bench-3x8

day 2-back+bi's
lat pull downs-3x8
conventional deadlifts-5x5
d'bell rows-3x8
b'bell curls-3x8
incline bench d'bell curls-3x8

day 3-rest

day 4-shoulders
seated military press-3x8
b'bell shrugs-5x5
side lat raises-3x8
front raise-3x8

day 5-legs
squats-3x8
good mornings-3x8
seated calf raises-3x12
hanging leg raises-3x12
rear lat raises-3x8

day 6-rest

day 7-rest

but after careful consideration i think im gonna change to curlz routine, talk about a full body workout!

DAY ONE CHEST/BI’S

FLAT BENCH 1X WARM-UP 4X5
INCINE BENCH 1X WARM-UP 4X5
FLYS 4X5
DIPS MAX

SEATED BI-CURL 1X WARM-UP 4X5
E-Z BAR 5X5
CON CURL 10X2

DAY TWO BACK

HI-ROW 1XWARM-UP 4X5
LOW ROW 5X5
CLOSE GRIP ROW 5X5
SEATED ROW 5X5
REV SEATED FLY 5X5
PULL UPS MAX

DAY FOUR SHOULDERS/TRI

SEATED PRESS 1X WARM-UP 4X5
D-BELL PRESS 5X5
INCLINE PRESS 5X5
SHRUGS 5X5

SEATED TRI 1X WARM-UP 4X5
ONE ARM TRI 5X5

DAY FIVE LEGS

SQUATS 1XWARM-UP 4X5
LEG EX’S 5X5
REV EX’S 5X5
STIFF LEG EX’S 5X5

For the hi and low rows i use the" hummer strength "gear

Monday - Chest

Inc DB Press 4x8-10
Inc DB Fly 4x8-10
Inc Smith/ hammer machine press 4x8-10
High cables 4x8-10

(all incline stuff as the upper portion of my chest is poor, will do this for next 8 weeks)

Tues - Back

Chins 4x8-10
Barbell rows 4x8-10
Front Pulldowns 4x8-10
Cable rows 4x8-10
Hypers 4x15

Wed - Shoulders

DB Lat raise 4x8-10
Mil press 4x8-10
Rear Fly 4x8-10
Cable laterals behing back 4x8-10

Thu - Arms

EZ Curls 3x8-10
Alt Culs 3x8-10
Preacher Curls 3x8-10
Hammer Curls 3x8-10
Pushdowns 3x8-10
Rope kickbacks 3x8-10
Lying DB extensions 3x8-10
Over head rope ext 3x8-10

Fri Legs

Squats 4x8-10
Leg press super set with extensions 4x10-15
SLDL 4x8-10
Ham Curls 4x8-10
Standing calf raise super setted with donkey calf raise 4x15

Day 1
Incline d/b press- 5x15,12,10,8,6
Flat flyes- 4x8,8,6,6
Dips- 4x10,8,8,6
Incline d/b curls- 3x15,10,8
Hammer curls- 3x8,8,6
Concerntration curls- 3x6,6,15
Skull crushers- 4x10,8,8,6
D/b extentions- 4x8,8,6,15

Day 2
Leg press- 5x15,10,10,8,6
Leg extentions- 4x10,10,8,8
Lunges- 3x10,10,15
Stiff leg deadlifts- 3x10,10,10
Lying leg curls- 4x12,10,8,6
Standing calf raises- 4x15,12,10,8,8
Seated calf raises- 4x10,8,8,15

Day 3
Wide grip pullups- 5x15,12,10,8,6
Bent over cable rows- 4x10,8,6,6
Hyperextentions- 4x15,12,10,10
Lateral raises-4x15,12,8,6
D/b shoulder press- 4x10,8,8,6
Bent-over lat raises- 4x10,8,6,15
D/b shrugs- 4x12,10,8,8

100% chemically enhanced...only trees grow naturally!

Day 1:

Squats 3x5
Barbell Lunges 3x8

Day 2:
Bench Press 3x5
Barbell Row 3x5
Incline DB Press 3x5
DB Row 3x5

Day 3:

Deadlift 5x3
Lying Leg Curl 3x5

Day 4:

Military Press 3x5
Pull Ups 3x5
Barbell Curls 3x5
Dips 3x5

Day1

Flat Bench Press 3x6
Incline Flyes 4x10
Seated Barbell Press 3x6
Dumbell Lateral 4x12
Dips B/W 3x30

Day2

Chins B/W 3x8
Deadlift 3x12
Dumbell Rows 3x6
Barbell Curls 3x8


Day3

Squats 4x10
Leg Curls 4x12
Leg Extensions 4x12

Just been using a routine which was taken from website animalpak.co.uk, i am currently using the animal stak and have had excellent results having been in a state of plateau for ages. The site is fab and both products and advice are A++

Just wondering wich of these would be considered best for gaining mass! on and off gear?

Monday
leg extensions 3*15
hammy curl 3*15
leg press 5*15
calf press 3*15
d/b lateral raise 3*10
d/b shoulder press 3*10

Weds
seated machine row 3*10
Chin machine 3*10
lat pulldown 3*10
d/b shrugs 3*10
hyperextensions 3*10

fri
smiths incline press 3*10
smiths decline^press 3*10
flyes 3*10
dips 3*max
close grip bench 3*10
ab work

3*10 is 3 sets of 10 reps. I can't find the multiplication sign on my keyboard!!!
everthing pretty much to failure. It works for me!

Im using a pyramid system increasing the weight each set.Then i may do a drop set or forced reps at the end.I always do 2-3 warm up sets before starting.

MONDAY
Leg extension 10,10,10
Seated leg curl 10,8,6
Lying leg curl 10,8,6
Leg press 10,8,6
Lying leg press 10,8,6
Calf raises on leg press 20,15,15,15

TUESDAY
Incline bench press 10,8,6
Flat dumbell press 10,8,6
Incline flyes 10,8,6
Shoulder press 10,8,6
Side lateral raises 10,8,6
Machine rear delts 10,8,6
Lying ez bar tricep ext + close benches(i do the lying extensions then with the same bar immediatly go into close grip benches)10,8,6
Pushdowns 10,8,6
One arm reverse tricep ex 10,10,10

WEDS
Close grip pulldowns 10,8,6
One arm hammer strenth rows 10.8.6
Deadlift 6,6,6,2
Dumbell shrugs 12,12,12
Dumbell curls 10,8,6
Dumbell hammer curls 10,8,6
Concentration curl 10,10,10

THURS
Rest

FRIDAY
Repeat but change exercises.

Monday. Back/Biceps

Deadlift 5x5
Chins 6x3
Bent over rows 6x3
Shrugs 6x3
Curls 5x5



Wednesday. Legs/Abs

Squat 5x5
Hamstring raises 6x3
Calf raises 6x3
Crunches 8x3



Friday. Chest/Shoulders

Dips 6x3
Press ups 6x3
Upright rows 6x3
Military press 6x3
Tricep extensions 6x2



Howdy folks btw! :)

Day one:Incline Hammer strength warm up set then 3-4 sets
Incline BP or Incline DB 3-4 sets
Incline flys 3 sets to failure
Close grip BP 3-4 sets
EZ skullcrushers 3 sets
Cable pushdowns 3 sets

Day two:Hammer strength one arm low row 3-4 sets
Plate loaded pull down machine 3-4 sets
Rack pulls 3-4 sets
DB or BB shrugs 3-4 sets
DB seated curls 3 sets
EZ bar curls 3 sets

Day three:

Squats 5 x 5
lying leg curls 3 sets
Hammer strength calf press machine
Standing Mil press 3-4 sets
DB side raises 3 sets
Plate raises 3 sets

All sets are done to failure with reps between 12 and 5(apart from the 5x5 which are done as they should be with slight increases from week to week)

I`ve been lifting for nearly three years,i`m drug free and my aims are mass/size and strength.
I`m 33 years old and work 12 hour alternating day and night shifts.
Any comments/advice folks?

Back
Deadlifts 3x3-4
T-Bar rows 3x6-8
Lat pulldowns 3x6
sometimes a set or two of low cable rows


Legs/Abs
Squats 1x8 1x6 2x3
Hacksquats 2x5-6
Calve raises 3x15


Shoulder/Triceps
seated military press 3x4-6
front raises 3x6-8
a cable one for my side delts

Dips various sets/reps
Tricep Pullovers various


Chest/Bis
Incline DB press 3x4-6
Decline BB press 1x8 and 2x4
Cable Flies 3x6-8

Hammer curls 3x4
cable curls (you sit on your knees in between 2 cables and do a double bicep pose and curl the cables behiind your head) 3x8-10

"Being big is worth every effort in the world, and that's exactly what it takes" - Me

I do 5x5s (used to be 5x3's but one week of 5x5s and I was hooked) in these exercises, increasing wieght ever time I start the cycle over again;

Day 1

Deadlifts (With Shrugs)
Lying row (Bent over hurts my spine)
Clean Pulls
High Pulls
Situps
And any assistance work that is required


Day 2

Bench Press
Push Press
Squats
Gripwork
And any assistance exercises required


Day 3

At least 60 mins cardio.


Day 4

Rest


Day 5

Go back to day 1.





I have gained more in 2 weeks of doing this than in the past 8 months.

Go to: www.Musclezone.co.uk

The Place to go for budding strength athletes = Strength Disscusions

all 4x6 except where stated:

Legs:
Deadlift (yes, on leg day- have found it works well with squats for me) 1x10 warmup, 3x3 work
Squats 4x6
leg extensions 2x8
hamstring curls
calf raises

chest/shoulders/tris:
DB flat bench
DB incline bench
Dips (not sure whether these should be here as well?)
military press
lat raises
skull crushers

Back/bis:
pulldowns
pullovers
hammer curls
shrugs (tho traps are still hurting from deads on legs day usually, so not sure if i should be doing these?)

As you can see from the couple of Q's, im putting this routine together at the moment and its not the finished article, so any comments would be appreciated. thanks.

shrugs (tho traps are still hurting from deads on legs day usually, so not sure if i should be doing these?)

Don't mean to sound like a dick, but unless it's not a joint pain, just like a "tired" type of pain, just bite the bullet, shrugs are a great exercise, and shouldn't be ignored

ORIGINAL: cricket_fire

shrugs (tho traps are still hurting from deads on legs day usually, so not sure if i should be doing these?)

Don't mean to sound like a dick, but unless it's not a joint pain, just like a "tired" type of pain, just bite the bullet, shrugs are a great exercise, and shouldn't be ignored

by hurting i mean im still experiencing DOMS, therefore im under the impression the traps have been worked well enough through Deads. i dont wanna overtrain.

Hey bigme, as you can see from my routine I shrug with my deadlifts, (when I get to the top of my lift, I shrug) Why dont you try that, the traps are a strong muscle and unless your deading huge you should be able to.

Go to: www.Musclezone.co.uk

The Place to go for budding strength athletes = Strength Disscusions

Like SCOOT Im also using a pyramid system, but 4 sets, reducing the reps and increasing the weight on each set. Last set tends to be 70-80% of 1RPM, if 8 reps are completed, the weight is increased in the next session. Rest time is typically 30-60 seconds between sets, never more.

Day 1 - Quads/Calves/Abs

Barbell Squat 12/10/8/8
Leg Press 12/10/8/8
Leg Extensions 12/10/8/8
Standing Calf Raises (Heels In) 12/10/8/8
Standing Calf Raises (Heels Out) 12/10/8/8
Crunches 4x20
Roman Chair Crunches 4x20

Day 2 - Chest/Biceps

Flat Bench Press 12/10/8/8
Flat DB Flies 12/10/8/8
Incline DB Press 12/10/8/8
Barbell Curls 12/10/8/8
Preacher Curls 12/10/8/8
Hammer Curls 12/10/8/8

Day 3 - Back/Hams

Chin-Ups 12/10/8/8
Bent-Over BB Rows 12/10/8/8
Horizontal One-Arm Rows 12/10/8/8
DB Pullovers 12/10/8/8
Lying Leg Curls 12/10/8/8
Standing Leg Curls 12/10/8/8

Day 4 - Shoulders/Traps/Triceps

Behind-Neck Press 12/10/8/8
Upright Rows 12/10/8/8
Side-Lateral Raises 12/10/8/8
DB Shrugs 12/10/8/8
CG Bench Press 12/10/8/8
Tricep Pushdowns 12/10/8/8
One-Arm Tricep Extensions 12/10/8/8

A little different to some of the others, but Im currently gaining 1-2lbs a week on this.

Here is my powerlifting routine. It is very huge volume, no less than 33 sets a day.

Day 1
Deadlift 15x1
SLDL 8x3
Shrugs 8x4
Speed DL 3x3

Day 2
Bench 10x3
Incline DB Bench 8x4
Military Press 10x3
DB Bench 10x2

Day 3
Squat 15x2
Pause Squats 10x2
Speed Squats 3x3
Gripper 5xhold 'till failure