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?

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

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

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.

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?

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

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.