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, .

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

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

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.

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

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

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

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.

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