Members Routines....POST YOURS!

At first i would like to state that my english isn't perfect so i don't know the english names of all the exercises so i might describe some of them.

Monday-Back,Tricep

1.Front Pulldown 3x10-6
2.Rear Pulldown 3x10-6
3.Seated Row 3x10-6
1.Tricep Press 3x10-6
2.Tricep Extension 3x10-6

Wednesday-Legs,shoulders,trapeze

1.Leg press 3x12-8
2.Squats(on a machine) 3x12-8
1.Arnold Dumbbell Press 3x10-8
2.Rear Lateral Raise 3x10-8
3.Shoulder (Military) Press 3x10-8
1.Dumbbell Shrug 3x10-8

Friday-Chest,bicep

1.Bench Press 3x10-6
2.Incline Bench Press 3x10-6
1.Dumbbell Alternate Bicep Curl 3x12-8
2.EZ-Bar Curl(seated) 3x12-8

5min cardio before and after training
Do u aprove?

Mess with the best,die like the rest.

Mon
squats 3x4-6 (puke time)
front squat 3x6
sldl 3x6-8
1 leg db calf raise 5x 6-12 (i dont like machines much)
tue
barbell press 3x6-8
arnold press 3x6-8 (love this excercise)
rear lat raise 2x8 (for rear delt strength balance)
barbell curl 3x6
db curl 3x6-8
wed
cardio and abs
thu
bent over rows 3x6
weighted chins 3x6-8
incline shrug 3x6-10 (traps grew a LOT doing these)
deadlift 3x4-6 (fav. excercise.)
fri
20 degree incline barbell press 3x6-8
30 degree incline db press 3x8 (i dislike flat strongly so do 2 diff levels of incline work)
flat bench fly 3x8-10
incline ez bar skullcrush 3x6-8
rope pressdown 3x8-10 (easiest on my elbows. hurts if i do close grip bench and another heavy move)

Hey guys there is an update on my program check it out and this time please tell me your opinion!

Monday-Back,Tricep

1.Front Pulldown 3x10-6
2.Rear Pulldown 3x10-6
3.Seated Row 3x10-6
4.One-Arm Dumbbell Row 3x10-8
1.Tricep Press 3x10-6
2.Tricep Extension 3x10-6
3.Handle One Arm Tricep Extension 3x10-8

Wednesday-Legs,shoulders,trapeze

1.Leg press 3x12-8
2.Squats(on a machine) 3x12-8
3.Leg extension 3x12-10
4.Calf machine 3x12-8
1.Arnold Dumbbell Press 3x10-8
2.Rear Lateral Raise 3x10-8
3.Shoulder (Military) Press 3x10-8
1.Dumbbell Shrug 3x10-8

Friday-Chest,bicep

1.Bench Press 3x10-6
2.Incline Bench Press 3x10-6
3.Crossover 3x10-6
1.Dumbbell Alternate Bicep Curl 3x12-8
2.EZ-Bar Curl(seated) 3x12-8
3.Concentration Curls 3x10-8

Mess with the best,die like the rest.

Here's a routine I've been looking at doing. It's for strength & size. Let me know what you think of it.


I train at Westside and I won't be the first to say that WS training isn't for everyone. Since you are a hard gainer I would suggest a three day routine, training everything one a week for optimal recovery. Following a diet that is low carb(not zero carb but the quality of carb) and doing some light cardio will help with your bodyfat situation.

I would of considered myself a hard gainer do to my job situation at the time and my lack of knowledge for training, nutrition, recovery and just for the simple fact I couldn't compute what my body was trying to tell me when I was overtrained. So I have to say that I spun my wheels for a number of years.

Here's a routine that worked well for me that took me from 195 up to 300(it didn't happen over night either).

Mondays

Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps

Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different)

Flat Bench Db Presses or Flyes 3sets of 10

Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you're only training it once a week.

Abs-you decide.

Wednesday

Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best

Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5

Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts

Leg Ext. 3sets of 8-10( I don't care too much for these but some people do)

Bicep work- pick a couple of exercises, 3sets of whatever.

Abs-again you decide

Train hard, remember, your only hitting these muscle groups once a week.


Fridays

Close Grip Bench 3sets of 5-7(not including warmups)

Front Presses 3sets of 3-5 reps

Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10

Dips or pushdowns 3sets of whatever

Side Laterals 3sets of 10-12

Abs- you got it, you decide

Last time... train these muscle groups hard. Once a week means hard and heavy(according to rep schemes).


Now, not everything here is set in stone. If you have a particular exercise that you think you do well with by all means throw it in . But keep these simple rules... No more than 3sets per exercise, no more than 3 exercises per body part. Three days a week allows for recovery which essential for muscle growth. If things begin to become stale switch it up a bit. Do some high rep stuff for awhile. Throw in some cardio(walking on a treadmill or around the neigborhood). Also add glutamine before and after you train. 10g each time. Eat six time a day. This will keep your internal furnace going which will help your metabolism. Go after the good carbs and stay away from the simple ones. Oatmeal, brown rice, yams, and so on should be what you're looking for. Vary your protein sources too.

I think that is about it. Good luck and may your days of putting pounds of muscle

Monday: Bicep and Triceps

Biceps curls with bar
Bicep curls with dumbbells
Bicep Machine
Triceps, rope pull down over-head
Triceps, rope pull down in front
Abdominal Crunch Machine


Tuesday: Delts and Lats

Shoulder Press (Mainly front delts)
Delts Lateral Raise machine (Mainly side delts)
Rear lateral raises (Mainly rear)
Close Grip Lat Pull downs
Rows
Behind neck Lat pull downs


Thursday: Chest and Forearm

5x5 Flat bench press
5x5 Incline bench press
Dumbbell flies
Forearm standing twists
Forearm bench twists
Abdominal Crunch Machine


Friday: Legs and Back

Squats
Calves raise machine
Leg Press
Dead lifts
Lower Back Machine
Shrugs



you may think its alot, but me and my friend spend about 40-60 minutes in the gym at max and this doesnt seem long

ORIGINAL: Skinny Boi


you may think its alot, but me and my friend spend about 40-60 minutes in the gym at max and this doesnt seem long

I'm just going to give my opinion, please dont think i'm having a dig! You are right, it is alot! if you worked hard enough on squats you will not need the leg press. Bin most of the isolation movements and concentrate on getting strong in the core movements.. e.g deads, squats, m/press, chins, dips/bench press. If you are skinny, my bet is you will stay skinny with that routine.

Criticism is appreciated, that’s why I posted it. I know this may seem cheeky, but do you reckon you could edit what I posted and write down what you think is a good routine?

Thanks

Hey guys, can I ask you post a new topic for routine critique. We like to keep this strictly down as a simple 'routine list' if you see what I mean.

Cheers

ORIGINAL: Skinny Boi

Criticism is appreciated, that’s why I posted it. I know this may seem cheeky, but do you reckon you could edit what I posted and write down what you think is a good routine?

Thanks

Read Beyond Brawn by Stuart Mcrobert and treat it as your personal trainer.

Sorry dirty vest, wasn't aware of that ;)

ORIGINAL: dirtyvest

Hey guys, can I ask you post a new topic for routine critique. We like to keep this strictly down as a simple 'routine list' if you see what I mean.

Cheers

Devient made a thread and helped me out (thx btw). But the mod locked it and pointed him to this one. lol

Here is mine! I have been going to the gym for 3 months, have lost 2 stone, and am trying this , recommended by other gym goers. Please tell me what you think! THANKS!

DAY 1 CHEST & TRICEPS
3 X 10-15 INCLINE DUMBELL PRESS
3 X 10-15 MACHINE FLYES OR DUMBBELL FLYES
3 X 10-15 BARBELL BENCH PRESS
3 X 10-15 INCLINE BARBELL BENCH PRESS
3 X 10-15 STRAIGHT BAR CABLE PUSHDOWNS
ABS TO FAIL

DAY 2 BACK & BICEPS
3 X 10-15 PULLDOWNS
3 X 10-15 LOW CABLE ROWS
3 X 10-15 MACHINE ROWS
3 X 10-15 T-BAR ROWS
3 X 10-15 DUMBBELL CONCENTRATION CURLS
3 X 10-15 STANDING BARBELL CURLS
3 X 10-15 ALTERNATING DUMBBELL CURLS
ABS TO FAIL

DAY 3 LEGS

3 X 10-15 LEG EXENTIONS
3 X 10-15 SQUATS
3 X 10-15 LYING LEG CURLS
ABS TO FAIL

DAY 4 SHOULDERS, TRAPS

3 X 10-15 SEATED DUMBBELL OVERHEAD PRESSES
3 X 10-15 MILITARY PRESSES
3 X 10-15 SEATED OR STANDING SIDE LATERAL RAISES
3 X 10-15 FRONT LATERAL RAISES
3 X 10-15 BENT-OVER REAR LATERAL RAISES
ABS TO FAIL

DAY 5 CALVES

3 X 10-15 SEATED CALF RAISES
3 X 10-15 LEG PRESS
3 X 10-15 STANDING CALF RAISES
ABS TO FAIL

Monday - Back
Tuesday - Chest + Abs
Wednesday - Legs
Thursday - Rest.
Friday - Shoulders
Saturday - Bi's + Tri's + Abs
Sunday - Rest

monday
chest
arms

tuesday
legs
run
calfs

wensday
back
shoulders
run

thursday
chest
arms
run

friday
legs
calfs run

saterday
back shoulders
run


tell me what u think bad good w/e and gimme some tips please

Dude thats overkill! Anyways here's a routine I plan on doing when I get back to uni (havent trained in ages due to family circumstances, etc)

Week A

Monday- Heavy Day
Squats
Bench Press
Deadlift
Incline DB Bench Press

Tuesday- Light Day
Power Snatch
Snatch Grip High Pulls
Military Press
Chins

Wednesday- Light Day
Front Squat
Good Mornings
Incline Bench
Thick Bar Curls

Friday
Squat
Shrug
Bench Press
Hammer Curls

Week B

Monday
Bench Press
Pendlay Rows

Tuesday
Squat
Cable Crunch
Standing Calf Raises

Thursday
Military Press
Chins

Friday
Deadlifts
Cable Crunch
Sitting Calf raises

Sets and Reps

Really hard to explain in words, but simple (at least for me to understand).

Week A ( Reps are decreased by 1 for 2 weeks as weight is added, then after those 2 weeks where the reps where decreased the weight remains constant and 1 rep is added each week week for 2 weeks)

Day 1- 8x3
Day 2- 6x3
Day 4- 5x10
Day 5- 7x4

Week B- Basically Wednesdays workout is dropped and the major of the exercises are split into an upper/lower split meaning body parts are trained 2xper week with a much lower workout. Reps and sets are consistant with Week 4. An example


Week 1

Monday- 8x3
Squats
Bench Press
Deadlift
Incline DB Bench Press

Tuesday- 6x3
Power Snatch
Snatch Grip High Pulls
Military Press
Chins

Wednesday- 5x10
Front Squat
Good Mornings
Incline Bench
Thick Bar Curls

Friday- 7x4
Squat
Shrug
Bench Press
Hammer Curls

Week 2

Monday- 7x3
Bench Press
Pendlay Rows

Tuesday- 7x3
Squat
Cable Crunch
Standing Calf Raises

Thursday- 6x2
Military Press
Chins

Friday- 8x2
Deadlifts
Cable Crunch
Sitting Calf raises

Week 3

Monday- 8x1
Squats
Bench Press
Deadlift
Incline DB Bench Press

Tuesday- 6x1
Power Snatch
Snatch Grip High Pulls
Military Press
Chins

Wednesday- 5x9
Front Squat
Good Mornings
Incline Bench
Thick Bar Curls

Friday- 7x2
Squat
Shrug
Bench Press
Hammer Curls

Week 4

Monday- 7x3
Bench Press
Pendlay Rows

Tuesday- 7x3
Squat
Cable Crunch
Standing Calf Raises

Thursday- 6x2
Military Press
Chins

Friday- 8x2
Deadlifts
Cable Crunch
Sitting Calf raises

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

EXCERCISE / SETS / REPS

MONDAY – back & tri’s
Chin-ups
Seated lat pullovers 3, 6, 15kg
T-bar rows 3, 6-8, 40- 60kg
Dumbell behind head extensions 3, 6, 11kg
Skull crushers 3, 6, 20kg

TUESDAY – chest & bi’s
Dips 3, 10,6,4, non
Bench press – smith flat 3, 6- 8, 80kg
Incline dumbell press 2-3, 6-8, 33kg
Incline dumbell supinated bicep curls 3, 6-8, 2x16kg
Barbell curls 3, 8, 20kg

THURSDAY - legs
Squats 3, 12, 80-100kg
Abductors 3, 8, 15+15plate,
Hamstrings 3, 6, 15-16
Leg extensions 3, 6, 10-11
Leg press 3, 6, 10 plates,
Calf raises varied, 100 total, 30-36kg


FRIDAY- shoulders & traps
Seated dumbell press 3, 6, 35kg
Rear Delt dumbell raises 3, 6-8, 17-19kg
Dumbell side raises 3, 6-8, 9-11kg
Shrugs 3, 6-8, 100kg
Upright rows 3, 6, 20kg

My Special Arms Routine

31 Day Arm Workout When concentrating solely one one particular bodypart, the rest of the body must be worked to a minimum to stay active, allowing the concentrated bodypart (in this case the arms) enough time to recover.
This minimal routine will be performed on the same days as, and before the arms routine and should take no more than 15 minutes.
This routine will consist of:
Monday Chest & Back
Wednesday Quads & Calves
Friday Shoulders & Traps
Each bodypart is performed using only one exercise (3 sets of 8-12 reps) Your last rep should be pretty difficult but not to total muscular failure.

Monday Arm Specialization
Standing Dumbbell Curls (supersetted
with…)
5 sets 12 to 15 reps
Seated Dumbbell Tricep Extension 5 sets 12 to 15 reps
Some guidelines:Never go below 12 reps on these exercises. If you have to
lower the weight to get the reps in then do it.
Do NOT go to absolute muscular failure on each set. Your last
rep should be pretty difficult but not to total muscular failure.
As a gauge, you should physically be able to do about one
more rep if you pushed to failure.
Only rest 45 seconds to 1 minute between each super-set.

Wednesday Arm Specialization
Standing Barbell Curls 5 sets 5 to 8 reps
Lying EZ bar Tricep Extension 5 sets 6 to 8 reps
Some guidelines:
This is your “heavy day”. Try to use as heavy a weight as
possible while maintaining good form. It’s OK to cheat just a
little on the last rep.
Rest periods will be longer than your Monday workout. Rest
as long as necessary to recoup your strength so you can go
all out on the next set.
Each Wednesday try to use a little more weight than you did
the previous Wednesday’s workout.

Friday Arm Specialization
Dumbbell or Barbell Preacher Curls 3 sets 8 to 12 reps
Overhead Pulley Tricep Extension 3 sets 8 to 12 reps
Some guidelines:
. Feel free to use either a
barbell or dumbbells, whichever you prefer.
These sets are all done to temporary muscular failure. In
other words, keep going until you can no longer physically
complete a rep in good form.
Only rest 90 seconds between sets. On Fridays, do your arm workout first.

Guys just seeking some clarification on the routine.

Squat
Bench
Deadlift

3 sets of six reps

aim is high intensity 4 positive 4 negative will real emphasis on form.

This is along with another full body workout two days later and two cardio sessions, one game and another full body one set to failure. Six sessions across seven days

MONDAYS
BACK SQUATS 5X5
BENCH PRESS 5X5
BENTOVER OR DUMBELL ROWS 5X5
BARBELL CURLS 5X5

WEDNESDAY
POWER CLEANS 5X5
BARBELL SHOULDER PRESS 5X5
DIPS ( bodyweight or weighted)
WIDE GRIP CHINS(same as dips)

FRIDAY
BACK SQUATS (4X5 -1X3) using heavier weight for last set than Monday
DEADLIFT 5X5
INCLINE BENCH 5X5
SHRUGS 5X5
DUMBELL CURLS 3X6-8.


AB WORKOUT AFTER EACH SESSION

exercises are done in supersets with no more than 30 seconds rest between each exersice. and 2 minutes rest after completing a set. I finish 3 sets and i do it 3 times a week, so far...
BB deadlifts 12 Reps
BB flat bench press 12 Reps
pull downs 12 Reps
BBShoulder press 12 Reps
BB upright Rows 12 Reps
tri push downs 12 Reps
leg extensions 12 Reps
BB Bicep curls 12 Reps
Leg Curls 12 Reps

Monday - pull

Powercleans 5 x 5
Bent overall barbell rows 5 x 5
Hammer curls 5 x 5

Wednesday - push

Bench press 5 x 5
Military barbell press 5 x 5
Close grip bench press/tricep pushdowns 5 x 5

Friday - legs

Squats 4 x 6
Calf raises 4 x 10
Weighted crunches 3 x 12

Hehe I love Frankie NY's routine! I can see a fair few other people have taken it on as well. I've seen gains of 2kg per exercise per week so far combined with a good diet. I'm away on holiday in 2 weeks so I'm gonna use that as a small rest period....even though the place I'm going has a gym!

I do 3 warm up sets for my first excercise w/ light weight followed by four 'real' sets. The following excercises only have 1 warm up set.

So leg day looks like...

Day 1 - Legs
------
3X10 Squats (Warm Up)
4x10 Squats (50 lbs added)
1X10 Leg Press (Warm Up)
4X10 Leg Press (90 lbs added)
1x10 Front Squat (Warm Up)
4x10 Front Squat (30 lbs added)
1x10 Dead Lift (Warm Up)
4x10 Dead Lift (50 lbs added)
4x10 Calve Raises
4x10 Leg Extension

Day 2 - Back
-------
Single Arm Row
Pulldown
Row Machine
T bar Row
Bent-over Row w/ underhanded grip


Day 3- Chest
--------
Decline Dumbell Press
Flat Dumbell Press
Incline Dumbell Press
Peck Deck/Flat Dumbell Fly/Cables (whatever is free at the time)
Dips

Day 4-Rest

Day 5-Biceps (thaaat's rite)
-------
Preacher Curl (Dumbells when w/o a spotter)
Hammer Curl
Reverse Curl
Barbell Curl <---interchangeable w/ preacher curl, whatever goes first doesn't let the other happen for long
Concentration Curl

Day 6-Shoulders & Traps
--------
Dumbell Press
Barbell Front Raise
Dumbell Lateral Raise
Reverse Flies (?) (Rear Delts)
Shrugs

Day 7-Triceps
------
Cable Over-Head Pull
Cable Pushdowns
Skull Crushers
French Press
Kickbacks (oh i love kickbacks)

Abs everyday (15 minutes) and 20-30 minutes of the elliptical. Total workout is about 1 1/2 hour daily. I sweat like a beast but it gives me life.

My Waterbury Set/Rep Bible Routine

Monday -
C1: BB Back Squat - 8 x 3
C2: Wide Grip Chins - 8 x 3
C3: Leaning Forward Dips - 4 x 6
C4: BB Good Morning - 4 x 6
A1: EZ Skull Crusher - 3 x 8
A2: Plate Pinch - 3 x 1 min intervals

Wednesday -
C1: BB Flat Bench Press - 8 x 3
C2: BB Front Squats - 4 x 6
C3: BB Standing Overhead Press - 5 x 5
C4: BB Bent-over Row - 4 x 6
A1: DB Shrug - 3 x 8
A2: Calf Raise - 3 x 8

Friday -
C1: BB Traditional Deadlift - 8 x 3
C2: DB Incline Bnch Press - 5 x 5
C3: DB Single Arm Row - 5 x 5
C4: DB Single Leg Squat - 5 x 5
A1: DB Standing Curl - 3 x 8
A2: Weighted Crunch - 2 x 16

My Total Body Training & BJJ Journal

Just been doing this routine for the past 2 weeks....what a killer!!

Monday - Chest
Superset
Cable crossover 3 sets 8-10
Dumbbell Bench press 3 sets 8-10

Incline Dumbbell Bench press 3 sets 8-10 (Drop set on last set)
Incline Dumbbell Fly 3 sets 8-10 (Run the Rack)



Tuesday - Shoulders, Traps, Biceps
Tri-set
Bent-over DB lateral raise 3 sets 8-10
Dumbbell Lateral raise 3 sets 8-10
Dumbbell Front raise 3 sets 8-10

Dumbbell Shoulder Press 3 sets 8-10 (Drop set on last set)
Wide-grip Cable upright row 3 sets 8-10 (Drop set on last set)
Dumbbell Lateral Raise 3 sets 8-10 (Run the Rack)

Superset
Incline Curl 3 sets 8-10
Barbell Curl 3 sets 8-10

Cable Concerntration Curl 3 sets 8-10 (Drop set on last set)



Wednesday - Rest



Thursday - Legs
Superset
Leg Extensions 3 sets 8-10
Deadlifts 3 sets 8-10

Squat 3 sets 8-10
Leg Press 3 sets 8-10 (Drop set on last set)
Superset
Leg Extension 3 sets 12-15
Leg Curl 3 sets 12-15

Superset
Standing Calf raises 3 sets 12-15
Donkey Calf raises 3 sets 12-15



Friday - Back, Triceps
Superset
Lateral Pulldown 3 sets 8-10
Bent-over barbell row 3 sets 8-10

One arm dumbbell row 3 sets 8-10 (Run the Rack)
Superset
Pulldown to front 3 sets 8-10
Reverse-grip pulldown 3 sets 8-10

Superset
Skull-crusher 3 sets 8-10
Close-grip Bench press 3 sets 8-10

Overhead Dumbbell extensions 3 sets 8-10 (Drop set on last set)

If you can enjoy yourself, why can’t you enjoy anyone else?

work up to 3x20kg or something and go break someones hand ;)

Muuhahahahaaaa!!!

ORIGINAL: ketts

MONDAYS
BACK SQUATS 5X5
BENCH PRESS 5X5
BENTOVER OR DUMBELL ROWS 5X5
BARBELL CURLS 5X5

WEDNESDAY
POWER CLEANS 5X5
BARBELL SHOULDER PRESS 5X5
DIPS ( bodyweight or weighted)
WIDE GRIP CHINS(same as dips)

FRIDAY
BACK SQUATS (4X5 -1X3) using heavier weight for last set than Monday
DEADLIFT 5X5
INCLINE BENCH 5X5
SHRUGS 5X5
DUMBELL CURLS 3X6-8.


AB WORKOUT AFTER EACH SESSION

I really like the look of this one - may have to pinch it soon.

I change the actual exercises I use workout to workout to keep it varied - but a typical week these days is:

I am doing 2 full working sets on most exercises so i will state if its different

Monday
Chest and biceps
incline dbell press
Steep incline dbell flye
Incline Press machine
Cable crossover - 20 rep, 15 rep, 12 rep sets in quick succession

Alt bicep curl (2 or 3 warm up sets first)
Hammer curl
Concentration curl
EZ preacher curl
Bicep machine curl
cable 21s

Tuesday quads
Leg extensions
will do about 9 sets of these working 2 and one legs before 2 all out sets
Incline leg press
start at 7 plates a side and work up to 11, adding 1 plate a side each time sometime I only go to 10 plates
Hack squats
Squats - 20 rep sets x 2
20 rep then drop set to 1 plate a side
Leg extensions one legged

Thursday - hams and biceps
Standing leg curl 4 sets
these are done with a squeeze pause at the peak
Lying leg curl or seated leg curl - 3 sets
Stiff leg deadlifts

Seated bi curl
standing double bicep curl (literally hit double biceps in a cable cross over machine)
rope curls
EZ bar curl
rack run hammer curl

Thursday - back
Pulldowns
barbell rows
dbell row or t bar row
cable row
stiff arm rope pull downs

Alternate workout
Barbell row
pulldowns wide grip
pulldowns v grip
machine high row (its a row motion but works the upper back)
stiff arm rope pulldowns

Friday Shoulders and triceps

Dbell press or machine press
dbell lateral
seated front raise
cable lateral
barbell front raise

Pushown (various handles)
close grip bench press
dip machine or skull crushers
over head extensions

Saturday
Upright rows
Shrugs
Rdelt machine
plus any top up work I want to do elsewhere.

all workouts are followed at the mo by 50mins on the treadmill - zzzzzzzzzzzzzz

big les
(currently cutting so each day starts with cardio at 5am as well)

ORIGINAL: Big Les

I change the actual exercises I use workout to workout to keep it varied - but a typical week these days is:

I am doing 2 full working sets on most exercises so i will state if its different

Monday
Chest and biceps
incline dbell press
Steep incline dbell flye
Incline Press machine
Cable crossover - 20 rep, 15 rep, 12 rep sets in quick succession

Alt bicep curl (2 or 3 warm up sets first)
Hammer curl
Concentration curl
EZ preacher curl
Bicep machine curl
cable 21s

Tuesday quads
Leg extensions
will do about 9 sets of these working 2 and one legs before 2 all out sets
Incline leg press
start at 7 plates a side and work up to 11, adding 1 plate a side each time sometime I only go to 10 plates
Hack squats
Squats - 20 rep sets x 2
20 rep then drop set to 1 plate a side
Leg extensions one legged

Thursday - hams and biceps
Standing leg curl 4 sets
these are done with a squeeze pause at the peak
Lying leg curl or seated leg curl - 3 sets
Stiff leg deadlifts

Seated bi curl
standing double bicep curl (literally hit double biceps in a cable cross over machine)
rope curls
EZ bar curl
rack run hammer curl

Thursday - back
Pulldowns
barbell rows
dbell row or t bar row
cable row
stiff arm rope pull downs

Alternate workout
Barbell row
pulldowns wide grip
pulldowns v grip
machine high row (its a row motion but works the upper back)
stiff arm rope pulldowns

Friday Shoulders and triceps

Dbell press or machine press
dbell lateral
seated front raise
cable lateral
barbell front raise

Pushown (various handles)
close grip bench press
dip machine or skull crushers
over head extensions

Saturday
Upright rows
Shrugs
Rdelt machine
plus any top up work I want to do elsewhere.

all workouts are followed at the mo by 50mins on the treadmill - zzzzzzzzzzzzzz

big les
(currently cutting so each day starts with cardio at 5am as well)

Volume A-Hoy!!

Your a machine no doubt - I got DOMS from just reading that.

Humph

ORIGINAL: Big Les

I change the actual exercises I use workout to workout to keep it varied - but a typical week these days is:

I am doing 2 full working sets on most exercises so i will state if its different

Monday
Chest and biceps
incline dbell press
Steep incline dbell flye
Incline Press machine
Cable crossover - 20 rep, 15 rep, 12 rep sets in quick succession

Alt bicep curl (2 or 3 warm up sets first)
Hammer curl
Concentration curl
EZ preacher curl
Bicep machine curl
cable 21s

Tuesday quads
Leg extensions
will do about 9 sets of these working 2 and one legs before 2 all out sets
Incline leg press
start at 7 plates a side and work up to 11, adding 1 plate a side each time sometime I only go to 10 plates
Hack squats
Squats - 20 rep sets x 2
20 rep then drop set to 1 plate a side
Leg extensions one legged

Thursday - hams and biceps
Standing leg curl 4 sets
these are done with a squeeze pause at the peak
Lying leg curl or seated leg curl - 3 sets
Stiff leg deadlifts

Seated bi curl
standing double bicep curl (literally hit double biceps in a cable cross over machine)
rope curls
EZ bar curl
rack run hammer curl

Thursday - back
Pulldowns
barbell rows
dbell row or t bar row
cable row
stiff arm rope pull downs

Alternate workout
Barbell row
pulldowns wide grip
pulldowns v grip
machine high row (its a row motion but works the upper back)
stiff arm rope pulldowns

Friday Shoulders and triceps

Dbell press or machine press
dbell lateral
seated front raise
cable lateral
barbell front raise

Pushown (various handles)
close grip bench press
dip machine or skull crushers
over head extensions

Saturday
Upright rows
Shrugs
Rdelt machine
plus any top up work I want to do elsewhere.

all workouts are followed at the mo by 50mins on the treadmill - zzzzzzzzzzzzzz

big les
(currently cutting so each day starts with cardio at 5am as well)

Dont want to come accross as critical but I take it you dont believe in overtraining? do you ever get injured doing all that? tendonitus etc?

ORIGINAL: jonbaker
Dont want to come accross as critical but I take it you dont believe in overtraining? do you ever get injured doing all that? tendonitus etc?

Its funny that that is seen as volume as I see a lot of people doing more sets and more exercises than I do - 2 working sets is at least 1 fewer than nearly everyone else in the my gym. Im also one of the quickest with workouts of around 45 mins.

Jon - doing the lower rep range - <12 and only 2 sets I dont get sore, hardly ever get doms - occassionaly quads may get a little bit the next morning but its gone by the next workout.
If I go high reps my joints ache, my tendons ache - and I mean pounding aches - but the muscles dont feel a thing.

Doing that sort of workout routine I usually have this slightly pumped feel in my muscles which is actually nice.

Of course from time to time I feel battered - and if I have that then i use my top up workout as a cardio only, or I can back down the intensity a notch and just leave a rep off here and there, lower the weight a bit on something, maybe sub out a heavy compound. All sorts of little tweaks along the way.

The big thing is that its not set in stone, and if my body says superstrong nail it today then I will gladly add in sets and add poundage, but if its says no go, then i will back it down. I really listen to my body. For example - I was ill so first workout was back - so when I got to T bar rows - instead of 2 sets at full weight I did 2 sets at a lighter poundage to really pump the muscle up, and then 1 final set with my working weight but got about 4 less reps than before.

the only gym injurys have been my left hamstring tore on the negative when repping 225 on the deadlift, and then it tore again, and again all in about 4 months - not a terminal tear but enough. and I tweaked my back when a 250 squat went wrong on the 2nd rep.
The consensus is that the hamstring went because my right knee has had all the ligaments torn and the left ham was compensating and couldnt - hence going on the negative portion. Ive since taken full deads out for reps - and replaced them with rack deads - where the rep ends before the point where the hamstring tore, and I now only do deads from the floor for singles.

Jon: i think many people do volume without thinking about what they are doing because more is better, which they then compound with terrible diets and not enough rest. I think if you are eating right, resting and listen to your body then overtraining should be really quite hard to do, and is easy to spot should it start to happen.

is this routine crappy?

monday
squat
legpress
close grip bench press
incline bench press
military press
side raises
behind the neck press
abs

wednesday
deadlift
dumbell row
close-lat pulldowns
wide lats.......idk its a plate loaded thing that makes ur back kill the next day so i like it
double dumbell curls
preacher curls
abs

friday
front squat
leg curls
leg extentions
bench press
incline hammer press
decline bench
peck deck flys
abs

Mondays:

Sets go from 6,2,3, and 5 every week....reps go from 3, 25, 12, and 6 respectively.

Super Sets: Barbell reverse grip bent-over rows with Barbell Bench Press.

Super Sets: Wide-grip cable seated rows with Dumbbell incline bench press (palms facing each other).

Then I do Dips and finally Swiss-ball crunches which are 3 sets of 12 reps.


Wednesdays:

Sets go from 5,6,2, and 3 every week....reps go from 6,3,25, and 12 respectively.

Super Sets:Snatch-grip deadlift with the Dynamic Lunge.

Then I do step-ups and finally incline reverse crunches which are 3 sets of 12 respectively.


Fridays:

Sets go from 3,5,6,and 2 every week....reps go from 12,6,3, and 25 repectively.

Super Sets: Close-grip chin-up with Barball Shoulder Press.

Wide-grip lat pulldown with Dumbell chek press.

Then towel bicep curls and finallly upper body russian twists at 3 sets of 12 reps.

Age:21 Weight:165 Height:5'9"
Shoulders:45"
Chest:38"
Arms:15.2"
Waist:29"
Calves:16"
Upper Leg:24"

ORIGINAL: jncar420

is this routine crappy?

monday
squat
legpress
close grip bench press
incline bench press
military press
side raises
behind the neck press
abs

wednesday
deadlift
dumbell row
close-lat pulldowns
wide lats.......idk its a plate loaded thing that makes ur back kill the next day so i like it
double dumbell curls
preacher curls
abs

friday
front squat
leg curls
leg extentions
bench press
incline hammer press
decline bench
peck deck flys
abs

I don't reckon it's crappy. I think that's pretty good. I got bored doing isolation exercises and chest one day, back another and so on. Always felt tired too- particularly in the joints. So now it's compounds 3 different seshes, day on, day off rather than 3 days from 7. Off days I either go out running or do cardio at the gym or do nothing- see what my body says!
Warm-up and light stretch then a low weight high rep set to get the movements.

All are 3x8 (or if I've got the weight right are 9, 8, 7!)

Sess 1:
Dips
Wide grip pull-ups or Lat pulls
Deadlifts
Sitting DB press

Sess 2:
Inc DB Bench
Squats
Single DB rows
Standing BB press

Sess 3:
Flat bench or DB press (I can do more with DBs but need to keep bench to improve it)
Squat or front squat (depends on how legs feel from running/last squat sess)
Bent BB rows
SLDL

Nothing exotic just strict on form. I'll be breathing out my arse if done strictly and to a good tempo so don't bother with cardio after. Squats, deads and running take care of the abs.

currently doing
push
pull
legs
on a 5x5 basis (unless stated)

sun dlifts
upright b b row
c grip pulls

mon cv/run

tue flat b b bench press
militaries
c grip bench press

wed rest

thu squats (infront)
sl dead lift
calf raise (3x12)
crunches (3x12 - no weight)


thinking of changing to either
chest & upper backl
shoulders & legs
bi's & tri's
stomach & lower back
or
chest & upper back
shoulders & legs
stomach, lower back & forearms

not sure what ecercises yet

the routine im thinking of starting is

DAY ONE
Chest & upper back
· Flat bb bench press
· Incline db bench press
· Flat press ups
· Decline press ups
· Bb rows
· Close grip pull ups
· One arm db rows


DAY TWO
Run

DAY THREE
Shoulders & legs
· Rocky presses
· Heavy upright rows
· Db shrugs
· Squats
· Lunges
· Calf raises


DAY FOUR
Stomach, lower back & forearms
· Deadlifts
· Stiff leg deadlifts
· T-bar rows
· Crunches
· Farmers walk
· Static gripping
· Wrist curls


can anyone let me know if this seems alright, the order of the exercises isn't spot on yet,
i am not including triceps & biceps as these should be included in other exercises (bench presses, push ups, pull ups, rows, etc)

Back+Biceps

Wide grip pull ups 4x8
Underhand cable pulldowns 4x8
DB rows 4x6-8
Barbell preacher curls 4x6-8
DB hammer curls 4x8
Reverse barbell curls 3-4x6-8

Shoulders+Legs

Arnold press or military press 4x6-8
Upright rows 4x8
Bent over lateral raises 4x8
Leg press 3x10
Squats 4x8
DB calf raises 4x15

Chest+Triceps

Flat DB bench press 4x6-8
BB incline press 4x6-8
Flat or incline DB flyes 3x10
Dips 4x10
DB or BB lying extensions 3x8
Rope pushdown 4x8-10

Here goes with my workout, see what you think.

All sets with strict form and sets 2&3 to failure, beyond failure work is usually drop sets if not then cheat reps

Day 1, pulling and biceps:

Wide grip lat pull down 3x8 + last set is also drop set
Seated row machine, wide grip and legs behind 3x8 + last set is also drop set
Upright cable crossover 3x8
Upright barbell row 3x8
Wide grip EZ barbell curl 3x8
Narrow grip EZ barbell curl 3x8
Abs, sit ups / crunches 3x20

35 minutes cardio, cross trainer with last 10 minutes as HIIT


Day 2, pushing and triceps:

Bench press 3x8, spotter assisted on last set (when available)
Dumbell fly 3x8 + cheap reps
Barbell standing press 3x8
Front dumbbell raise 3x8 + last set is also cheat set
Tricep push down 3x8 + last set is also drop set
Lying dumbbell tricep extension 3x8
Abs, sit ups / crunches 3x20

35 minutes cardio, cross trainer with last 10 minutes as HIIT


Day 3, legs:

Squats 3x8 + heavier last set 1x6
Leg press 3x10 + last set is also drop set
Leg extension 3x8 + last set is also drop set
Seated leg curl 3x8 + last set is also drop set
Standing calf raise 3x12 + last set is also drop set

25 minutes low intensity cardio after sufficient rest


Day 4, repeat day 1 etc.

That split is an attempt to regain strength and lean mass whilst burning excess fat, at present I don’t have any rest days unless too tired. I will continue with this until I feel I am not making any gains either in lean mass or strength.

tuesday
Light flat speed bench 5x15
Incline bench 3x8
Chins wide grip 5x5
Bent over rows 5x8
Alternate order of chins and rows each week.


Thursday
Flat bench heavy 5x3 (in power rack from bottom of movement, set pins so bar just brushes the chest, press from there)

Close grip bench 5x5 (easiest on smith machine)
Skullcrushers 5x8

Sunday or saturday
Military press 5x5 (standing in power rack from bottom of movement, set pins about level with bottom of collar bone)
Standing straight bar curls 5x5
Squat 1x5 at 50 kg below the max weight you can complete for 5 reps
then 1x5 at 20 kg below 5 rep max
then 1x5 keep adding 5 kg until you can't complete 5 reps - as many sets as it takes.



a variation of big als routine

Bill Starr 5x5

 
 Monday	
          Squat		
 	Bench		
 	Row	
 			
 	Assistance:	
 	2 Sets of Weighted Hypers	
 	4 Sets of Weighted Situps	
 		
 [b]Wednesday[/b]	
 
          Squat		
 	Incline Bench		
 	Deadlift	
 			
 	Assistance:	
 	3 sets of Chins	
 	3 Sets of Situps	
 		
 [b]Friday[/b]	
          Squat				
 	Bench			
 	Row		
 			
 	Assistance	
 	3 Sets of Weighted Dips x 5-8 reps	
 	3 Sets of Barbell Curls x 8 reps	
 	3 Sets of Triceps Extensions x 8 reps	
 

Tuesday - Routine 1 (Upper)

Bench press 2 x 6
Chin 2 x Bodyweight failure
Low incline dumbbell press 2 x 6 - 10
Prone row 2 x 6 - 10
Lateral raise 2 x 6 - 10
Barbell shrug 2 x 8
Ez bar curls 2 x 6
L-fly 2 x 8

Thursday - Routine 2 (Lower)

Squat 2 x 6
Calf Raise 2 or 3 x 15
Deadlift 2 x 6
Leg curl 2 x 6 - 10
Back extension 1 x 8 - 15
Side Bend 1 x 6 - 10
Cable crunch 2 x 10 - 20

Saturday - Routine 1 again
Tuesday - Routine 2 and so and so on...

this is mine im only looking to build my upper body up.. tell me what you think
mon- 3x15 bench press 3x10 incline bench press 3x10 lat pull down 3 x 15 bice curls

weds-exactly the same


fri- exactly the same