Members Routines....POST YOURS!

Hey Cricket, I thought you are meant to do it low volume high intensity.

At 33 sets a day I dont think your taking it to your max

(However Im not saying your wrong)

Whats your logic for this?

Go to: www.Musclezone.co.uk

The Place to go for budding strength athletes = Strength Disscusions

I would say Iam doing high volume, 10sets 10reps at about 65%-75% of max on all lifts.
Only one exercise per body part.

Mon - INCLINE DB 10X10
STANDING BB 10X10

Wed - BB SQUATS 10X10
SLDL 10X10
SHRUGS DB 10X10

Fri - CLOSE GRIP BENCH 10X10
SEATED BD PRESS 10X10

Incredibly low reps. I'll go with a certain weight I can barely do, and once I can't do it any more, I'll lower it by like, 5-10 lbs, and keep going. I think I will lower the reps a bit though, it does seem like a bit much. I'll keep the main exercises as they are (deadlift, squat, bench), and lower the sets on the others quite a bit. Thanks for the advice Humphrey, smack in the head I needed.

Here's the routine Im useing at the moment with great success.


Day 1 - Back & Biceps

Dead Lifts 4 x 8
Pull Ups (over hand) 3 x Till Failure
Dumbell or Barbell Rows 4 x 8
Shrugs 4 x 10

Chins (under hand) 3 x Till Failure
Curls 4 x 8


Day 2 - Chest & Triceps

Flat or Incline Bench Press 4 x 8
Dips 4 x Failure
Flat or Incline Flys 4 x 8

Close - Grip Bench Press 4 x 8
Standing Tricep Extentions 4 x 8


Day 3 - Legs & Abs

Squats 4 x 8
SLDL's 4 x 8
Weighted Calf Raises 4 x 10

Hanging Leg Raises 4 x Till Failure
Crunches 4 x Till Failure


Day 4 - Shoulders & Forearms

Overhead Press 4 x 8
Upright Rows 4 x 8

Barbell Reverse Curls 4 x 12
Barbell Wrist Curls 4 x Till Failure

Dave

I am new on this forum but not new to bodybuilding training (or to the UK). I see that the style here seems to be a sort of 1-2 bodyparts per day thing, and that there's a heavy emphasis on strength training, almost powerlifting. I've competed in all-natural bodybuilding, powerlifting, and also dabbled in olympic lifting, so I've always thought that including some of those moves is a good idea. But if you're going for a combo of building size and strength (as opposed to the one over the other), I've always found a single split (below) works best; it's in between a pure power/oly routine and a pure bodybuilding routine. Of course you could drop 1 exercise from each bodypart to lean towards more simplicity.

Day 1 (Mondays-Thursdays, for instance):

"Torso Day"
Chest-Shoulders-Back
(Bill Pearl had once told me, in a seminar, to train the C/S together or side by side)

1. situps 3x20
2. BP flat or incline 3x5-8
3. DB BP flat or incline (opp. to #2) 3x5-8
4. flye or dip 2x8
5. seated shoulder press (DP or BB) 3x6
6. upright row and/or olympic high clean pulls 2-3x5-6
7. chins 3x10
8. deadlift or either cleans or clean/snatch pulls from floor 3x5
9. T-bar or BB rows 3x6-8
Some days I switch things around, throwing in power snatches or power cleans instead of (6), and shrugs, and standing push presses or even jerks (from floor or racks) instead of (5). There are lots of varieties, and the varying is what makes it fun. I've got a really good beginners OLY routine, too (below).

Day 2 (Tuesday-Friday/Saturday, for instance)

"Limb Day"
Legs and Arms

1. situps 3x20
2. standing calf raises 3x20
3. back squat 3x5-8
4. front squat 3x5-8
5. lying tricep extensions 3x6-8
6. tricep pressdowns or Hammer dips 3x6-8
7. BB curl 3x6-8
8. DB curl 3x6-8
9. forearm curl 3x15
I sometimes switch (3) and (4). I don't normally do dips for tris because the chest is sore from the day before and I want it to rest. Also I will switch (7) and (8). I always do calves before legs because a. it gets the blood in the thighs, b. it keeps me from skipping calves if I'm tired at the end, c. the best thing is to squat down (I squat deep, oly style) on pumped calves.

I always start workouts with abs because they make for a good warmup. I never do "cardio" because I hate running stationary or on bikes; I instead do a good deal of outdoor walking and I'm not naturally fat. I always train triceps and biceps together because they seem to grow better that way and I always do them last because, except for squats, you use them for everything else so you don't want them fatigued until you've nothing more to do than use them.

-----------------------------

OLYMPIC Lifting routine - developed by a good friend of mine who is a champion Canadian lifter.

CONSTRAINTS

1. 3 WORKOUTS PER 9 DAYS

- DUE TO INFREQUENCY, TRAIN WHOLE BODY AND BOTH MOVEMENTS
- PERIODIZATION? NOT REALLY.

2. NEEDS TECHNIQUE PRACTICE, BUT NO COACH
- REGULAR PRACTICE OF LIFTS
- OCCASIONAL USE OF VIDEO CAMERA
- SELF-JUDGEMENT OF TECHNIQUE

LIFTS ARE SOMEWHAT IN BALANCE (65 VS 90)

3. IS A BEGINNER
- WHAT DO BEGINNERS NEED?
- MOTOR LEARNING
- MAX STRENGTH
- FLEXIBILITY

EXERCISES
GROUPS

TECHNIQUE

SNATCH
CLEAN & JERK
POWER SNATCH
POWER CLEAN
POWER SNATCH, HANG
CLEAN PULL
SNATCH PULL

STRENGTH TRAINING
FRONT SQUAT
BACK SQUAT
RDL
BENCH PRESS
PRESS
DUMBELLS

OTHER
ABS
HYPEREXTENSIONS

9.5 DAY "CYCLE"
3 WORKOUTS

CONTENTS (SUMMARY)
SNATCH RELATED - HIGH INTENSITY ONCE PER WEEK
CLEAN RELATED - HIGH INTENSITY ONCE PER WEEK
JERK RELATED
PRESS RELATED - one jerk or press each workout
SQUAT RELATED - each workout
DEADLIFT RELATED - ONCE PER 9 DAYS

USAW Formula
a. classical exercise
b. pulling exercise
c. squatting exercise
d. overhead exercise
e. core exercise
Day 1
Snatch (floor or hang or blocks) 80-95 %, by feel
- if they are going well with good style, increase weight
- most workouts, get a couple of good lifts with 90%
- do some overhead squats with the light warm-ups
Snatch Pulls (blocks? knee height, else, from floor) 85-110% as below
Push Jerk, up to a 2-3 singles with a challenging weight
Front Squat 3 sets, 2-3RM
abs/weighted hypers (your routine)

Day 2
Jerk From Rack, up to 2-3 singles with a challenging weight
Clean (or do Clean & Jerk first instead) 80-95% by feel as above
Clean Pulls 85-110% ie. 85 x 5, 95 x 3, 105 x 2,2 110 x 1
Front Squat, 2 sets of 5
abs/weighted hypers

Day 3
Power Snatch or Power Clean (up to 3 sets of 2@75%, or 2 sets of 2 and 2 sets of 1@80%)
- with power snatches, do a few overhead squats as warm-up
Pull (choose snatch if previous was power clean, vice versa)
- do the full pull like on the other days, or do a different type if possible (power rack?)
- you can probably continue with the heavy pulls, pulling strength is not likely your weakness
Back Squats or Romanian Deadlifts (or both, if pulls are not done)
Pressing of your choice (military, bench, incline, dumbells)
- whatever set/rep scheme works for you, and according to the time you have
abs/weighted hypers

Percentage Cycling For Competition
Until you decide to compete, never mind. There are too many gaps between training days to really plan out weeks ahead. Stick with a rotating plan of three flexible training days.

Final Thoughts
This program is fairly good, and is derivative of some major programs (Level 1 CWF weightlifting coaches manual, USAW Club Coach manual, JV Askem program).

whats the name of this canadian olympic lifter who gave you the routine, i may have competed against him or at least know of him mate

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

Hi, Rusev...

Shaun Le Conte...great guy.

Here's my current routine. Been doing this for strength/bulk for a couple of months now...

Day 1
Overhead Squat 2x10
Box Squat (below parallel) 5x5
RDlft 2x8 or Good Mornings 2x8

Day 2
Military Press 5x5
Close Grp Bench 2x8
V-Ups 2x12 (abs)

Day 3
Overhead Squat 1x10
Deads 5x3
BB/DB Rows 2x6
Lat Pull Downs 2x8

Squat has sort of plateaued recently, but everything else is coming along pretty well.

sunday:chest,tris
monday:back
tuesday:rest
wednesday.shoulders,biceps
thursday:legs
friday:rest
saturday:rest

Just had to say Nico,

Why didn't you use the "X" key??!!!

Tom,have you done or thought about switching your tris and bis.Because by the time you are done with chest your tris will probably not get the quality work they could have and same with bis?
This has been my past exp.

block - how'd this routine work out for you? I have started something similar.

ORIGINAL: the block

everyone???!!!

this is what i have just done:
Day 1
Squat 6x3 @90% 3RM
Deadlift 5 singles upto 90% 1RM
OHP 6x3
Dip 6x3
Chin 3x3 Pullup 3x3
BB curl 2x6


Day 2
OHS 6x3
Squat 5 singles upto 90% 1RM
OHP 6x3
Bench 6x3
Row 6x3
Close grip bench 2x6


and this is what i am about to do:
1.
Overhead Squat - 3x10 until you can OHsquat .5 your bodyweight for 3x10. then move down to 1x20 and continue until you can OHsquat your bodyweight for 1x20
Bench Press - 3x5
Close Grip Bench - 2x8
Abs - TGU's or side bends

2.
Overhead Press - 15x2 start with a weight you can overhead press for 10reps, add 2.5-5kg each set and move up until you can no longer complete the 2 reps. do at least 15 sets.
Barbell Row - 3x5
BB-curl - 2x8

3.
Squat - 9x5 using your 5x5 weight. take as long as you like inbetween sets. this is an experiment i have been wanting to use for a long time. i am certain its possible as i have done it once, what it will produce over 6-8 weeks i don't know.
Abs - Hanging leg raise if you can manage it.


both routines courtesy of robert.

How'd this routine work out for you?

Mine was one i put together, then tweaked by scruffy.

Monday - Legs

Squats - 4 triples - 1/2 singles
SLDL's - 3x6
HyperExtensions - 3x10
Calf Raises - supersets x8

Wednesday - Chest/Tri

Flat Bench - 4 triples - 1/2 singles
Incline DB Press - 3x6
Military Press - 3x6
Close Grip Bench - 3x6

Friday - Back/Bicep

Deadlifts - 4 triples - 1/2 Singles
Pullups - 3x6
BO rows - 3x6
BB curls - 3x6


Its a mass/pl routine.

Back posting, and picked up where i left off.

Journal click here

hi ... below is my schedule...... (6-8 * 2) - means 2 sets of 6 to 8 reps to failure.. please let me know what everyone thinks bout this..

WORKOUT 1: CHEST & BACK
CHEST:
1. Incline Dumbell Flyes (6-8 * 2)
2. Incline Bench Press/Presses (6-8 * 2)
3. Incline Dumbell Bench Press (6-8 * 1)

BACK:
1. Straight Arm Lat Pulldowns (6-8 * 2)
2. Palms-Up Pulldowns – Wide Grip (6-8 * 2)
3. Bent Over Barbell (6-8 * 1)
4. Deadlifts (6-8 * 1)


WORKOUT 2: LEGS & ABS
LEGS:
1. Squats (6-8 * 2)
2. Leg Extension (6-8 * 2)
3. Standing Calf Raises (10-12 * 1)

ABS:
1. Sit Ups – Weighted (15-20 * 2)
2. Leg Raises – Weighted (15-20 * 2)


WORKOUT 3: SHOULDERS & ARMS
SHOULDER:
1. Seated Dumbell Press (6-8 * 2)
2. Dumbell Lateral Raises (6-8 * 2)
3. Bent Over Dumbell Laterals (6-8 * 2)

ARMS:
1. Barbell Curls (6-8 * 2)
2. Standing Dumbell Curls (6-8 * 1)
3. Palms-Up Pulldowns – Close Grip (6-8 * 1)
4. Skull Crushers (6-8 * 2)
5. Tricep Pressdowns – V Grip (6-8 * 2)

Looks good , how long have you been doing this and are you getting go gains?

"Pain is only Fear leaving the Body"

Hiya all

This months program

Day one:
Rope squats 2 sets - 25 reps
Leg extensions 3 sets - 15, 12 10 reps
Hack squats (3secs down 3secs up) 2 sets - 5, 3 reps
Lying leg curls 3 sets - 15, 12, 10 reps
Hyperextensions 3 sets - 25, 7(with weight), 25 reps
Abs 3 sets - 15 reps

Day2:
Pec deck 3 sets - 15, 12 10 reps
Low incline dumbbell press (5secs down 5secs up) 2 sets - 7, 6 reps
Super set :
Flat smith press 3 sets - 10, 8, 6 reps
Flat dumbbell press 3 sets - 15, 12, 10 reps
Dips 3 sets - 20, 7(with weight), 20 reps
1 arm preacher machine curls 3 sets - 15, 12, 10 reps
Standing dumbbell curls 3 sets - 12, 10, 8 reps
1 dumbbell overhead extension 3 sets – 15, 12, 10 reps

Day 3:
One arm dumbbell row 3 sets – 10, 8 6 reps
Super set:
Wide grip bar bent over row 3 sets – 12, 10, 8 reps
Rear lateral raises (hold at top) 3 sets – 8 reps
V handle cable row 3 sets – 15, 12,10 reps
Dead lifts 1 set -20 reps
Seated machine press 3 sets – 15, 12, 10, reps
Side lateral raises 3 sets – 15, 12, 10 reps

Day 4:
Super set:
Standing calf raises 3 sets - 15, 12, 10 reps
Seated calf raisers, 3 sets – 12, 10, 8 reps
Top ½ partial dead lift 2 sets – 20, 10 reps
Super set:
Wrist curls (behind) 2 sets - 25 reps
Wrist curls (on knee) 2 sets – 25 reps
Hammer curls 2 sets – 10 reps

mon - chest

Flat bench press- 5x6-8
incline bench press- 5x6-8
incline flys- 4x8-10
weighted dips- 4x8-10

bench presses alternated weekly between db and bb


tues - arms

alternate db curls- 5x6-8
scull crushers- 5x6-8
ez curl close grip- 5x6-8
overhead db extentions- 5x6-8
hammer curls- 5x6x8
weighted bench dips- 5x6-8

weds - rest

thurs - back

wide grip chins- 4x6-8
close grip chins- 4x6-8
seated cable rows- 4x8-10
standing t-bar row- 4x6-8

fri - shoulders

seated db presses- 5x6-8
db front raises- 5x6-8
db shrugs- 4x12-15
db side raises- 5x6-8
upright rows- 4x8-10

sat - legs

squats- 6x 2x15, 2x12, 2x10
lying leg curls- 5x8-10
leg extentions- 5x8-10
calf raises- 5x8-10

sun - rest

light lower back and abbs work done at the end of every other training session.

(this is quite a new routine for me so if anyone has any ideas or tips for it then let us know)

only a beginner so here what im doing at the moment.

each work out day starts with stretch, 5 mins jog. it ends with a 400 cal run (looking to increase this by 25 cals every 2 weeks), takes about half hour followed by 5 mins row machine on highest level and then 5 x 50 crunches using that ab device thing. then 10 mins in sauna and maybe 2 laps in the swimming pool.

Monday

chest:
dips: 3 x 15 body weight
flat bench db press: 5 x 5 (work middle)
incline bench press: 5 x 5 (work top)
flys machine: 8 x 3 (work side)

shoulders:
cable pull down 8 x 5 (work rear)
seated db press or seated military press (work side)
standing curl bar front raise 8 x 5 (work front)

triceps:
pull down 8 x 3
close grip bench 8 x 3

Tuesday

biceps:
concentration curl 5 x 5
standing ez bar curl 8 x 5 (sometimes i sub this with 3 x 21)
incline seated curl 8 x 5

back:
bent over bb rows 8 x 5
dead lift 10 x 4
seated high row 8 x 3

legs: (just want to firm/tone up, not build muscle, my legs are short)
incline squat machine 10 x 5
leg curl 12 x 4
hamstring curl 10 x 3

Wednesday: rest
Thursday: As Monday
Friday: As Tuesday
Saturday: Rest
Sunday: Rest
(although on the weekend i do alot of walking on the shop floor.)

statistics (as of today before doing any work out)

weight 71.5 kgs, 157.04 lbs.
height 5'7
age 21

Hazard a touch of narcissism without shame.

Stone, Im guessing your wanting to get as ripped as possible and not worried about size or strength.

The CV stuff sounds like it will be a good way to do that, Id probably pass out though.

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

New one for first part of this year:

Mon:
Squats, Leg press, Calf raise, Grip work

Tue:
Flat db bench, Db rows, Incline db bench, Barbell rows

Thur:
Deads (bent leg), Deads (romainian), Ab stuff (db side bends, crunches),

Fri:
Db shoulder press, Wide grip pullups, Dips, Chins

nah, i just want to lose some fat!

but i still hurt after doing weights, i just rest for about 15 mins before cardio (and after weights). i still hurt while doing cardio but hey, thats just the feeling of success.

(when i say hurt in this post i mean feel the burn, not an injury type of hurt)

its really good, my body has changed a little bit and ive lost half a stone. now i just want to start getting blench.

Hazard a touch of narcissism without shame.

at the moment;
looking to beef my poundages up a little more so am concentrating on that in the mean time,though still doing some other work to supplement

MON
squats,
1set x2, 1 setx2 then heavy single

front squat
as above reps/sets

hacks
1 setx3, 1 setx2

split deadlift or normal deadlift
4 sets of 2 reps,static holds at top of movement for 5 secs

lateral raises,front and side
pyramid style reps,up to 5 then back to 0 each side.


WED/FRI

Overhead press
3 sets x2,maybe some static holds

rows
2 sets of 2 reps with a moderate grip
2 sets as above with closer grip

dips
2 or 3 sets of 3 reps

push up pyramids or to failure.

hi guys/girls,
been off training for about 6months lost alot but anyway this is what i was doing b4 i stoped,iv started this 1 again for about 2 weeks now altho its gonna take some time to get into it properly,this is a low rep routine other than calf raises,dumbel pullovers and sit ups,i dont do more than 8 reps.....

day1,flat bench,wg bench,sw bench,lat raise,standing press,sit ups.

day3,front squat,back squat,sl deadlift,normal deadlift,barbel shrugs,calf raise,sit up.

day5,dumbel pullover,pulldowns,barbel curl,st dumbel curl,tri pushes,sit up,

out of days 2,4,6,7 i just pick 2days to do some cardio

Hi there, im new to this site and was wondering if the people out there could tell me what they think of my routine ( i change it every 12 weeks) -

Mon - Chest - Incline with bar 4 x 8
Flat bench with dumb bells 4 x 8
Flys with dumb bells 4 x 8

Bi's - Seated Dumb bell curls 4 x 8
Standing curls with Z bar 4 x 8
Preachers 4 x 8

Wed - Back - Pull downs behind the head 4 x 8
Pull downs to chest (reverse grip) 4 x 8
Seated rows 4 x 8

Thurs - Legs - Leg curls 4 x 8
Leg extension 4 x 8
Leg press 4 x 8
Calf raises 4 x 8

Fri - Shoulders - Front raises 4 x 8
Shoulder press 4 x 8
Shrugs 4 x 8

day 1
squats 4 sets x6
hamstring curls 3 sets x8

day 3
dumbell bench press 4 sets x6
overhead barbell press 3 sets x8

day 5
deadlifts 4 sets x3
chins 3 sets x8

think you might have overcomplicated that routine mate!

Seems like a solid, starting routine to me, covers nearly every muscle, and should provide good gains for the first few months.

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

df908 - Its very simple bro, pick the best compound exercises and get strong at them.
No-one ever got stronger and smaller.

My routine:
I do cardio, in some form almost every day, as well as calves and abs every day.

Monday-Chest/Back/Legs later in the day

Superset
Bench Press-15,10,8,6,6
Pull-Ups-to failure

Superset
Incline Press-15,10,8,6,6
Lat pulls-15,10,8,6,6

Superset
db flat bench press-15,10,8,6,6
one arm db rows-15,10,8,6,6

Superset
db incline press-15,10,8,6,6
bent over barbell rows w/ smith machine-15,10,8,6,6

Superset
pec fly w/ cables-15,10,8,6,6
t-bar rows-15,10,8,6,6

Barbell Squat or Front Squat-15,10,8,6,6
Standing Leg Curl-15,10,8,6,6
Leg Extension-15,10,8,6,6
Leg Press-15,10,8,6,6

Tuesday-Biceps,Triceps,Shoulders

Tri-Set
STanding e-z bar curl or straight bar curl-15,10,8,6,6
Triceps extension w/ ez-bar-15,10,8,6,6
Seated Shoulder Press-15,10,8,6,6

Tri-Set
Preacher curl w/ either e-z bar, straight bar, or one dumbell at a time-15,10,8,6,6
Triceps pressdown-15,10,8,6,6
Db front raises-to failure

Tri-Set
Incline db curl or standing alternating db curl-15,10,8,6,6
Skull crusher w/ ez-bar or dumbells-15,10,8,6,6
Db lateral raises-to failure

Tri-Set
Concentration curl-15,10,8,6,6
db kickback-15,10,8,6,6
upright rows w/ e-z bar-15,10,8,6,6

Superset
wrist curls w/ e-z bar-to failure
db hammer curls-15,10,8,6,6

Wednesday-Off day

Thursday-Repeat of Monday, varied order/exercises sometimes

Friday-Repeat of Tuesday, varied order/exercises sometimes

Saturday-See Thursday

Sunday-See Friday

Overall I think I get all my bodyparts enough, but I sometimes slack off w/ my leg training, and I probably should implement the deadlift into my routine.

Seems to me like over training bro?

"Pain is only Fear leaving the Body"

ORIGINAL: gazdai

df908 - Its very simple bro, pick the best compound exercises and get strong at them.
No-one ever got stronger and smaller.

I was only jesting, I like the routine - its almost identical to what I was doing for the last 3 or 4 months its worked well for me

1CMMleader......... Seems to me like over training bro?

I agree,.

Joshstunner, that a bit too much.

What are your goals? Lose Weight? Gain Weight?

Your routine looks more like a shock routine, that you would put in every so often for a week or so, is that how you train all the time.

I'd need about 10,000 calories a day, and a heap of drugs to manage that all the time.

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

i dont know if it is overtraining, i do shock my muscles but its a great way to get an awesome pump, im definitely going for mass and strength

Understood but when the pump is gone ? Wouldnt it be better to hit the target muscle 1 time per week at about
6 to 8 sets heavy weight for 6 to 10 reps for growth?

"Pain is only Fear leaving the Body"

If your going for size and strength, then ditch the cardio, and cut down on the supersets, you either need to be genetically gifted or on alot of drugs to gain size, and lose fat.

A pump doesn't always mean much, i get an amazing pump from doing 100 push ups, but i wouldn't swap them for Bench Press.

As 1CMMleader says, pick a few exercises per bodypart, and do about 3-4 sets of 6-10 reps for each exercise, do this every 4-7 days, and you should be fine, that what ive been doing to help regain alot of lost muscle, and its been coming on great.

http://www.muscletalk.co.uk/m_286316/mpage_1/key_/tm.htm#286698

Mine has changed slightly.

LESS=MORE

Tuesday

Bench Press 3 x 6-8 reps
Chin Ups 3 x failure


Friday

Squats 3 x 12 reps

I'm only the gym for about 15 mins these days!!

Strength is on the up, and so is my bodyweight(but not by much)

Steve

Steve, I like the routine bro, but why leave out the mighty deadlifts? How about...

Tuesday

Deadlift 4x3 reps
Bench Press 3 x 6-8 reps


Friday

Squats 3 x 12 reps
Chin Ups 3 x failure

You could stretch to 20 mins couldn't ya?!

Thanks for giving me some advice, I guess I could try not supersetting. I will c

right now i am doing the following

Squats
3x3 failing on third set

bench
3x3 failing on third set

squats
3x3 failing on third set


If I do not fail on third I up the weight
I alternate order daily so I do not overtrain as easily

and take 2 days off approximately every 5 days
I have tried other routines but this is what I am doing now
and am experiencing good gains
I have not plateud yet and am not doing hardly any cardio