Members Routines....POST YOURS!

Please can everyone post their routine's Here?! (then i can pick the one i like the look of and use it!)

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.

mon
heavy squat-3x8
rdl-2x8
single leg squat-3x5
GHR-3x8
standing calf raise-3x8
DB dorsiflexion-3x10
glute walks-3x12

tues

heavy bench-5x5
heavy row-5x5
mili press-2x5
dips-3x5
scapular wall slides
curls-2x5

thurs
deadlift-6x3
GM-8x2
step ups-8x2
sitting calf raises-8x3

fri

single arm bench-3x8
chins-4x8
skull crushers-3x8
fore arm curls
ext rotations

quote:

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Originally posted by ice_mach

mon
heavy squat-3x8
rdl-2x8
single leg squat-3x5
GHR-3x8
standing calf raise-3x8
DB dorsiflexion-3x10
glute walks-3x12

tues

heavy bench-5x5
heavy row-5x5
mili press-2x5
dips-3x5
scapular wall slides
curls-2x5

thurs
deadlift-6x3
GM-8x2
step ups-8x2
sitting calf raises-8x3

fri

single arm bench-3x8
chins-4x8
skull crushers-3x8
fore arm curls
ext rotations

---

LOL!!! u spend too much time on t-mag!

Tues - Chest/Biceps

Weighted Dips 3x8
Incline D/Bell 3x8
Weighted Chins 3x8
Barbell Curls 3x8

Thur - Legs

Squats 3x8
Sled 45° Leg Press 3x8
Good Mornings 3x8
Calf Raise 3x15

Sat - Delts/Tris

Overhead Press 3x8
Bent Over Rear Laterals 3x8
Close Grip Bench 3x8
Rope Press 3x8

Sun - Back/Trap

Deadlift Work up to triples.
Bent Over Row 3x8
Weighted Pull Ups 3x8
BB Shrugs 3x8

mon - Pull :

Deadlifts 3x3
D/b rows 4x6
close grip pullups 3x5

Wed - Push :

Flat D/b press 5x5
Standing military press 5x5
Incline D/b press 5x5
Plate curls 2x6

Fri - Legs :

Squat 5x5
Leg curls 3x8
Hanging leg raises 3x10
static holds 2x10 secs 'ish' lol

Thats been quite beneficial but i'm going to change soon so i'll keep an eye on this thread !!

ME lower

bottom position GMs up to 3,2,1RM
squat suit work
sit ups 3x10
static holds with 220kg

ME upper

2 board press up to 3,2,1RM
shirt work
chins 5x4
cleans from the hang 3x5
hammer curls 3x8

DE lower

box squat 5x2
speed DLs 5x1
rack pulls from below the knee 3x3
pull throughs 3x8

DE upper

DE bench 5x2
military press 3x5
JM press 3x10
barbell rows 4x3

prehab day 1
circuit x 2
scapula retractions x 10
shrugs lying on back on bench x 10
shoulder press with bands x20
rows with bands x 20
farmers walks with breeze blocks till failure

prehab day 1
circuit x 2
band GMs x 20
calf raises x 10
reverse curls with thickbar x 10
neeck sling x 10

Jesus Bloc! Your aiming to OH Squat your bodyweight TWENTY times-if and when you achieve it I for one will applaud you. That is a very tall order! Nothing wrong with aiming high though. I'm aiming to OH squat bodyweight for 6 ass to grass style and I'm way off. Bodyweight currently 102, best OH squat, 80 for 4 but improving steadily

long term goals are nothign to be shy about black knight.

i am following this for now:

The Routine:

1.
Squat - up to a 1RM (medium stance, IPF depth, at least 8 sets)
GoodMorning - 3x5
Olympic Squat - 3x5 (ATG, 2sec pause at bottom position, narrow stance)
Neck Work and Abs - 2x15
Grip - Plate Pinching

2.
Military Press - 3x5
BB-Row - 3x5
Bench Press - 3x5
1-2 Assistance exercises - 2x8
Cuban Rotations - 2x20
Grip - Blob lift

3.
Deadlift - 10x3 (2" thick bar with NO knurling, mixed grip)
Pullthroughs - 3x5
Shrug and Calves Raise Superset - 3x5
Neck Work and Abs - 2x15
Grip - thick bar deadlift (d/o) 3x3 + 5 static holds for 10 seconds

Day 4.
Military Press - 3x5
BB-Row - 3x5
Bench Press - 3x5
1-2 Assistance exercises - 2x8
Cuban Rotations - 2x20
Grip - Nail bending or Gripper training

NB: ALL EXERCISE DONE WITH 2" THICK BAR EXCEPT SQUATTING AND BENCHING

and when i am don i plan to follow the most recent one i designed for The Block (see the 2nd routine in the Blocks first post.)

Back and biceps

Pull ups 3 sets to failure.
Bent over rows 3x8
Cable rows 10, 8, 6
Behind neck pulldowns 2x8

DB curl 3x8
preacher curl 2x8

Chest and triceps

Incline DB press 3x8
Weighted dips 10, 8, 6
Flat flies 10, 8, 6
DB bench 3x8

Straight bar press down 2x8
rope pressdown 2x8

Shoulders

OH DB press (seated, but without a backrest) 3x8
upright rows 10, 8, 6
Front raise, bent over lateral raise supersets, 3x8
6 sets of shrugs, tend to vary how I do them.

Legs.
Squats
Leg press
SLDL
leg curl
calf raises.
I'm new to leg training, so still fiddling around with the set and rep ranges.

Seems like quite a lot of volume, now that I've typed it out, but its seems to be working quite nicely.

Day 1
Squat 3x5
DB Bench 3x5
BB Row 3x5
Shrug 3x5
abs
grip

Day 2
Deads 3x3
BB OH Press 3x5
Weighted Dips 3x5
Weighted Close Chins 3x5
abs

Currently...

Monday

Incline Bench 4x6
Flat DB Press 4x6
Incline Flyes 4x6
Barbell Curls 5x12

Tuesday
Hack Squat 4x10
Leg Press 4x8
Stiff-Legged Deads 4x8
Seated Calve Raise 5x12

Thursday
Military Press 4x8
Barbell Shrugs 4x8
Upright Rows 4x10
Lateral Raise 2x10x10x10 (drop-sets)

(I occasionally finish off with a few sets of dips if feeling strong).

Friday

Close Grip Pulldowns 4x8
Deads 4x6
Wide Grip Seated Row 4x8
Rear Lateral MAchine 2x10x10x10 (drop-sets)

I am basically sticking to exercises and rep-ranges I enjoy the most and am absolutely loving this routine.

this is a great thread.

quote:

---

Originally posted by Robert

this is a great thread.

---

Cheers mate, just thought it would be great to have a section full of members routines. That way people looking for a new routine can look through to find one they like the look of.

Thanks for the routines so far & please post yours if you havn't doen so already

i did the same on ukm not so long ago (copy cat :)). its a great way to share ideas without tons of threads.

Do you have a link to that thread mate?

ukm is down ATM. will do when its back up. if its back up.

MONDAY

Clean & Press - 5x3
Front Squat - 5x3
Chins - 5x3

THURSDAY

Deadlift - 5x2
Bench Press - 5x3
Overhead Squats 3x8

Making very good gains on this routine, strength is up every week and my previous routine was very similar, just with a few different exercises and order of exercises.

nice routine delboy

New routine I'm going to start

Day 1
Squat - Up to 3RM (at least 7 sets)
GM - 3x5
Front or OH Squat - 3x5
Core and calf work

Day 3
Push Press - Up to 3RM (at least 7 sets)
DB Bench - 3x5
Tricep Compound (lockout, CG Bench, dips) - 3x5
Grip work

Day 5
Deadlift - Up to 1RM (at least 10 sets)
Chins - 3x5
Rows - 3x5
Curls - 3x5

another quality routine

I don't do the same thing every week, but this is probably the closest I can get to the basis of what I do.

Day 1 - Chest & Abs
Weighted dips: 3 x 6
Flat DB bench press: 3 x 6
Weighted crunches: 3 x 10
Incline DB bench press or flyes: 3 x 6

Day 3 - Back
Deadlifts: warm-up then 3 x 2
Bent-over EZ-bar rows: 3 x 6
Pull-ups: 3 x 10 (or as many as possible, usually less than 10)
Low cable row or lat pull-downs: 3 x 6
Weighted hyper-extensions: 3 x 10

Day 5: Shoulders
Seated DB military press: 3 x 6
Standing BB military press: 3 x 6
Standing side lateral DB raises: 3 x 8

Day 6/7: Legs
Front or back squats: 3 x 5
SLDL or lying leg curls: 3 x 6
Leg press: 3 x 6
Standing calf raises: 3 x 10
OH Squat: 3 x 5

Mon - Cardio Vascular
Tue - Back & Bicep
Wed - Rest
Thur- Legs
Fri - Cardio
Sat - Chest, Should & Tris
Sun - Rest


Back & Bicep
Lat Pull-down 3 x 6-8
Dumbell Row 3 x 6-8
Wide grip Chins 3 x 6-8
Shrugs 3 x 6-8
Barbell curls 3 x 6-8
Alt. Hammers 3 x 6-8

Legs
Squats 3 x 6-8
Stiff Dead Lift 3 x 6-8
Calf Raises 3 x 6-8

Chest, Should and Tris
Bench Press 3 x 6-8
Dips 3 x 6-8
Incl Dbell Press 3 x 6-8
Dbell Should Press 4 x 6-8
Tricep Push-down 4 x 6-8

I have had/used many different routines over the years but at present looks like this.

Day 1
Chest
BB bench 4 sets
Weighted dips 3 sets

Back

Weighted behind neck pullups 3 sets
Reverse grip BB rows 3 sets
Deadlift 3 sets

Day 2

Shoulders

Behind neck press 4 sets
Side laterals 2 sets
Bent over laterals 2 sets
Arnold press 1 set

Triceps

Lying BB extensions 2 sets
Close grip bench 2 sets
Pushdowns 1 set
Bench dips 1 set

Biceps

Barbell curl 4 sets

Day 3

Legs

Back squat (ATG) 5 sets
Sissy squats 1 set
Stiff leg deadlifts 4 sets

Forearms

Wrist curls 2 sets
reverse or hammer curls 2 sets

Abs

Either hanging leg raises and high pulley crunches or swiss ball crunches and leg press/raise

Forgot to mention this routine is performed every other day (a 6 day week!) and reps will vary from 1 or 2 (from time to time) right up to 12. But commonly will be within the range of 2-8 reps.

taking time out at the moment to re evaluate!

probably gonna do this

day 1

front squat
bench press or weighted press ups
rows
curls

day 4

deadlift
milatary press
close grip bench
chins

all exercise 3-4 sets with reps between 5-8, except curls only 2 sets and deadlift 5x3

grip work mainly pinches and some ab work on rest days

another great one^^^

Training Plan

Yes I do need obliteration volume.

Monday - Chest/Biceps

Incline BB Bench Press: 1x20 (warms-up, pre-exhaust)
Incline DB Press: 4x8
Flat DB Flyes: 2x10
Flat DB Bench: 4 x 10
Barbell Curls: 3 x 10
Seated Incline DB Curls: 3 x 6
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves
Barbell Squats: 6 x 10
Leg Extension 3 x 6
Leg Press 3 x 6
Standing Calve Raises: 5 x 15


Wednesday - Rest


Thursday - Delts/Triceps

Bent Over Rear Laterals 3 x 10
Seated DB Press: 3x6
Skullcrushers: 3 x 6
Rope Pressdowns: 3x10
Straight Bar Pulldowns: 3x10


Friday - Back/Traps

Deadlifts: 6x10
Barbbell Row: 3x10
Wide Grip Pulldowns: 3x10
BB Shrugs: 3x10


Based on, and almost entirely the same as the Tont Starks four day split. I'm delieberatly leaving out things like dipos for now when I am cutting so I can shock my body with them when I start bulking again.

MONDAY

Inc press: 5x5
Dips: 4x6
Close grip chins: 4x8
DL Hold (thick bar)

TUESDAY

Front Squat: 5x5
Leg Ext: 4x6
GHR: 5x5
Grippers

THURSDAY

Close Grip Bench: 5x5
Roll Over Ext: 4x6
Standing DB Press: 5x5
Seated DB Cleans: 4x10
Abs

FRIDAY

Towel Chins: 5x5
T Bar Row: 4x6
One Arm Row: 3x8
Calve Raise: 5x5
Plate Pinch

**** hot too^^^ no wonder your massive mate. good to see some griop work in their mate

It's the leg exts on Tues you like so much innit [:P]

For the record, my back is shagged so I've knocked regular DLs on the head and just use my DL holds as suffucient for doing something in that regard.

Fcukin love my grip work mate..... altho I've sucked this week but I've had a hectic few days.

I really like that routine of your Dirty- may well adopt it quite soon!

I highly recommend it. It's been good to me both in regards of strength and mass. I just nicked various bits from Westside, 5x5, etc and stuff I like (works for me)

My routine:

Tues Back/Bicep

Deadlift 6x3
Supported DB row 4x6
One arm row 2x8
Static holds or hammer curls

Thru Chest/Shoulders/Tri

Flat DB bench 4x6 or Standing DB OHP 4x6
Seated BB OHP 4x6 or Weighted press-up 4x6
CG DB bench 4x6
Gripper work

Sat Legs/Abs

Trap bar squat 1x20
Leg Curl 4x6
Situps 2x10
Side bends 2x10


Wheels

quote:

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Originally posted by dirtyvest

I just nicked various bits from Westside, 5x5, etc and stuff I like (works for me)

---

Great comment there mate. You can follow all the fancy training systems in the world but if you don't ENJOY doing what you're doing you'll find it hard to keep your enthusiasm up.

I have found over the years that (provided you cover all the bases with regard to exercise selection) growth really comes down to a combination of training HARD and eating well. Following a routine you're enthusiastic about is (IMO) absolutely key to training consistently hard and heavy.

quote:

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Seated DB Cleans: 4x10

---

you been talking to franco again mate?

1:
Squat - triples upto 3RM
Squat - back off 20kg and do 2x5
Squat with 3 sec pause 3x3
Pullthrough - 4x10
Abs - 4x10

2:
Bench - Triples upto 3RM
Bench - 2x5 back off sets
Standing OHP - triples to a max followed by 2x5
Dumbell press - 5x8
Rows - 4x8
Tri extensions - 4x8

3:
Deadlift - upto 1RM
Deadlift - 3x3 at 20kg less
Rack pulls - from below knee 3x3
Shrug - 3x10
Hammer curl - 3x10
abs - 3x10

4:
Close grip bench - 3x5
Shirted bench - triples upto max
4 board press - 3x3
5 board press - 3x3
Chins/pulldowns - 5x10
Tri extensions - 3x10

At the moment, just doing "maintanence" as not Deadlifting or Squatting cos of back problems, but when I add them back into my routine in October, it should look something like:

Day 1
Compound Super Sets
OHP Press 5 x 5
Chins ups 5 x 5
Deadlifts 5 x 3 (possibly alternate with 20 rep squats as below)

Isolation Drop Sets (optional)
Curls 3 x 5

Day 2
Compound Super Sets
Bench 5 x 5 (may alternate with dips)
Row 5 x 5

Rest Pause
Squats 1(or 2) x 20

Isolation Drop Sets (optional)
CG Press or Skull Crushers 3 x 5

Monday
Back Squat 5x5

Wednesday
Bench 5x5

Friday
Deadlift 5x5

Sunday
Mil Press 5x5

Add a few hours of walking a day and that's pretty much it :)

Very basic, but demanding.

Monday
Deadlifts- 10x1
Chins- 4x6
Bent Over Barbell Rows- 4x6

Wednesday
Bench- 4x6
DB Shoulder Press- 4x6
Static Holds
Plate Pinches
Plate Curls- 4x6

Friday
Squats- 4x6
SLDL- 4x6
Calf Raises- 4x6
Weighted Crunches- 4x10
Hanging Leg Raises- 4x6