Bookmark this thread:     |
Login  | |
|
RE: Members Routines....POST YOURS! - Oct. 29 2007 12:38:47
| |
|
MEGAQUAD
Posts: 171
Joined: Oct. 27 2007
Status: offline
|
hey guys im new to this site so just saying hi to start with.
when i hit the gym i never do the exact same routine,i experiment with different movements to find what best works for me to achieve a good feel and pump so my routine changes all the time.
this was my training routine from last week :
MONDAY - CHEST
machine press super set with machine flye for 3 light sets to pre-exaust the muscle(warm-up)
incline bench press 5 sets 6-15 reps
flat dumbell press 3 sets 6-15 reps
machine press 3 sets 10-15 reps
dumbell flyes 3 sets 10-15 reps
dumbell pull over 2 sets 10-15 reps
cable standing flyes 2 sets 10-15 reps
TUESDAY - LEGS
leg exstensions super set with body weight squats for 3 light sets to pre-exaust the muscle(warm-up)
leg exstensions 5 sets 10- 15 reps
leg press 5 sets 10- 20 reps
smith-machine squats 4 sets 10-15 reps
lying hamstring curls 5 sets 10-20 reps
stiff leg deadlifts 3 sets 10-15 reps
THURSDAY - SHOULDERS AND TRAPS
arnold press super set with lateral raises to pre-exaust the muscle(warm-up)
lateral raises 5 sets 10-15 reps
standing barbell press 4 sets 10-15 reps
standing behind neck press 3 sets 10-15 reps
wide grip up-right rows 3 sets 10-15 reps
one arm cable lateral raises 3 sets 10-15 reps
reverse pec-dec flye(for rear delts) 4 sets 10-15 reps
cable rear lateral flye 3 sets 10-15 reps
barbell shrugs 4 sets 10-15 reps
dumbell shrugs 3 sets 10-15 reps
FRIDAY - BACK AND ABS
lat pulldown super set with machine row(warm-up)
lat pulldown 5 sets 10-15 reps
reverse grip bent over row 4 sets 10-15 reps
one arm dumbell row 4 sets 10-15 reps
reverse grip pulldown 4 sets 10-15 reps
machine row 4 sets 10-15 reps
close grip pulldowns 3 sets 10-15 reps
crunches 4 sets 25 reps
rope crunches 4 sets 15 reps
SATURDAY - ARMS
tricep rope extensions 3 warm-up sets and 4 working sets
dips 3 sets 10 reps
close grip bench 3 sets 10-15 reps
incline skull crushers 3 sets 10-15 reps
straight bar push downs 3 sets 10-15 reps
reverse grip push downs 2 sets 10-15 reps
barbell curls 4 sets 8-15 reps
consentration curls 4 sets 8-15 reps
standing alternate curls 3 sets 10-15 reps
cable curls 3 sets 10-15 sets
forearm barbell curls
SUNDAY - CALVES AND ABS
seated calf raises 5 sets 15-25 reps
smith-machine calf raises 5 sets 15-25 reps
toe presses on leg press machine 3 set 15-25 reps
crunches 4 sets 25 reps
inlcine lying leg raises 4 sets 15 reps
rope crunches 3 sets 15 reps
For cardio i cycle to and from the gym so i use that as my cardio for off-season.
_____________________________
BODY SAYS QUIT,SPIRIT CRIES NEVER!!!
| |
|
|
RE: Members Routines....POST YOURS! - Oct. 30 2007 21:18:20
| |
|
skinny matty
Posts: 802
Joined: Mar. 23 2007
From: England
Status: offline
|
**** me mate i think ur overdoin it a little bit! 
| |
|
|
RE: Members Routines....POST YOURS! - Oct. 31 2007 0:34:12
| |
|
Dr Cool
Posts: 182
Joined: Nov. 8 2002
From: United Kingdom
Status: offline
|
1
flat bench 3x8
incline 3 x 8
military press 3 x 8
If i can be arsed overhead cable extensions 3 x 8
2
lat pulldown 3 x 8
cable row 3 x 8
barbell curl 3 x 8
3
Squat 3 x 8
leg extensions 3 x 8
ham curls 3 x 8
possibly some shoulder work if I'm not too tired
I do 2 sets warmup on all the compounds. And yeah I don't deadlift. i only just got back into squatting after back probs.
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 1 2007 9:16:06
| |
|
MEGAQUAD
Posts: 171
Joined: Oct. 27 2007
Status: offline
|
hey matty,i dont feel im overtraining i always listen to my body if its telling me to stop then i call it quits.
plus im making really good gains at the mo and im not even on any supps so must be doing somthing right 
_____________________________
BODY SAYS QUIT,SPIRIT CRIES NEVER!!!
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 5 2007 10:42:03
| |
|
william15social
Posts: 15
Joined: Oct. 1 2007
Status: offline
|
Day 1, Chest :
4 x Smith Bench (very very slight incline)
4 x Close Grip heavy incline smith machine
4 x Incline Flies
4 x Fly Machine
4 x Incline DB press
2 x DB Pullovers
Day 2, Shoulders + Tris
4 x Military Press
4 x DB Tricep extension behind head
4 x Front Raises
4 x Side Raises
3 x Tricep Pushdowns
3 x Shoulder Press machine
3 x Arnold press
3 x Reverse Flys
Day 3, Legs
4 x Seated Calf raises
4 x Standing Calf raises
3 x Adductor machine
3 x Abductor machine
4 x Leg Press
3 x Deadlifts
3 x Leg Extensions
4 x Lying leg curls
Day 4, Biceps and Forearms
4 x Concentration Curls
4 x Lying Incline DB curls
3 x Cable Curls
3 x Close Grip EZ bar curls
3 x Wide Grip Straight bar curls
4 x Reverse Wrist curls
4 x Wrist Curls
4 x Drag Curls
Day 5, Back and Lats
4 x V Bar Pulldowns (In front of head)
4 x Seated Rowing (Cable)
3 x DB Rows
3 x Bent Over 2 Arm DB Row
4 x Hyperextensions
3 x Overhand Wide Grip Lat Pulldowns
3 x Underhand Lat Pulldowns
4 x Stiff Legged Hyperextensions
Reps for each exercise are 12 each.
Push ups and sit ups every night, about 100 - 300 push ups (varying in heights and grips) , 100 - 300 ab exercises (crunches, leg raises, raised leg crunches etc)
< Message edited by william15social -- Nov. 5 2007 10:43:35 >
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 5 2007 20:37:22
| |
|
AshCooper
Posts: 440
Joined: Mar. 21 2006
Status: offline
|
oh my...
_____________________________
Don't Just Do It ... DAMAGE IT!
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 9 2007 13:28:13
| |
|
pipskate
Posts: 186
Joined: Oct. 2 2007
Status: offline
|
My new 4 day split. If there is anyone out there like me then they will probably feel that their arms don't get worked enough. This may be the answer. I might be changing a few of the excersises but you get the general idea:
Back
Lat Pulldown
T-Bar Row
Single Arm Seated Row
Deadlift
Chest/Shoulders
Incline Bench
Flat Dumbell
Incline Flyes
Military Press
Seated Dumbell Press
Legs
Leg Extensions
Leg Curls
Squat
Seated Calf Raise
Arms
EZ Bar Curl
Alt. Dumbell Curl
Scull Crushers
Single Arm Cable Pulldowns
< Message edited by pipskate -- Nov. 27 2007 23:12:15 >
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 9 2007 17:49:24
| |
|
william15social
Posts: 15
Joined: Oct. 1 2007
Status: offline
|
@ Pipskate: Look at my biceps day and my shoudlers day, after that day you feel so dead its unbelievable, cause you are using your forearms throughout the whole workout and then you have wrist curls and drag curls at the end (thats the way I do it at least) and the variation with the close and wide grips and the EZ bar and straight bar also works quite well, I have been doing this sort of workout for a while now, started on 10 reps per set (more weight for building and less for toning etc etc) and when it gets easy you can just simply up the weight or up th reps so it still strains the muscles. Another good way is to do a bit of shock training, for example; instead of doing 15kg incline DB curls at 10 reps each for every set try doing 10 reps then 12 then 10 then 12 or keeping the reps the same and changing the weights (15 kg then 17 then 15 then 17/18),this really confuses the muscles and trains and stretches them well.
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 9 2007 19:02:46
| |
|
JayavarmanVII
Posts: 1583
Joined: Mar. 14 2003
From: between a rock and hard place
Status: offline
|
quote:
ORIGINAL: william15social
Day 1, Chest :
4 x Smith Bench (very very slight incline)
4 x Close Grip heavy incline smith machine
4 x Incline Flies
4 x Fly Machine
4 x Incline DB press
2 x DB Pullovers
Day 2, Shoulders + Tris
4 x Military Press
4 x DB Tricep extension behind head
4 x Front Raises
4 x Side Raises
3 x Tricep Pushdowns
3 x Shoulder Press machine
3 x Arnold press
3 x Reverse Flys
Day 3, Legs
4 x Seated Calf raises
4 x Standing Calf raises
3 x Adductor machine
3 x Abductor machine
4 x Leg Press
3 x Deadlifts
3 x Leg Extensions
4 x Lying leg curls
Day 4, Biceps and Forearms
4 x Concentration Curls
4 x Lying Incline DB curls
3 x Cable Curls
3 x Close Grip EZ bar curls
3 x Wide Grip Straight bar curls
4 x Reverse Wrist curls
4 x Wrist Curls
4 x Drag Curls
Day 5, Back and Lats
4 x V Bar Pulldowns (In front of head)
4 x Seated Rowing (Cable)
3 x DB Rows
3 x Bent Over 2 Arm DB Row
4 x Hyperextensions
3 x Overhand Wide Grip Lat Pulldowns
3 x Underhand Lat Pulldowns
4 x Stiff Legged Hyperextensions
Reps for each exercise are 12 each.
Push ups and sit ups every night, about 100 - 300 push ups (varying in heights and grips) , 100 - 300 ab exercises (crunches, leg raises, raised leg crunches etc)
quote:
ORIGINAL: william15social
HAHAHAHA!!! My old trainer was trained by Reg Park, he did me that programme
Your trainer obviously wasn't paying attention to anything Reg Park said.
J7
_____________________________
Wipe the sand outta yer fanny and get in the f***ing squat rack!
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 15 2007 20:22:33
| |
|
william15social
Posts: 15
Joined: Oct. 1 2007
Status: offline
|
why not ?? the dude just said Reg showed him all his stuff and etc
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 21 2007 13:00:44
| |
|
Wadey
Posts: 111
Joined: Oct. 5 2007
Status: offline
|
Mine now lucks something like this....
Mon - BACK/BICEPS
Wide Grip Chins 4x6
Machine Row 4x6
Dumbell Rows 4x6
Deadlifts 5x3
Shrugs 3x8
Preacher Curls 3x8
Wed - LEGS/ABS
Dumbell Lunges 4x6 (each leg)
Calf Raises 3x8
Leg Extensions 4x6 (single leg)
Weighted Sit Ups 3x10
Cable Trunk Twists 3x8
Leg Raises 3x10
Fri - CHEST/TRICEPS
Bench press 4x6
Dumbell Flyes 4x6
Arnold Press 4x6
Lateral Raise 3x8
Skull Crushers 4x6
| |
|
|
RE: Members Routines....POST YOURS! - Nov. 27 2007 15:27:54
| |
|
Absman07
Posts: 213
Joined: Oct. 1 2007
Status: offline
|
Nice and simple Routine you got goin on ther Wadey goood too see Bit similar to mine
Heres Mine
Monday- Chest/Biceps
Weighted Dips 3x10
DB Press 4x8
Inc Flyers 4x6
DB curls 3x8
Hammer Curls 3x6
Tuesday Legs
Squats 4x10
Hamstring Curls 3x8
Calf Raises 4x12
Thursday- Back/triceps
Bench Press 3x8
Dips 3x10
Tricep Pushdown 2x10
Wide grip Chins 3x10
Deadlifts 5x5
DB Row 3x8
Saturday Shoulders/Traps/Abs
Seated DB Press 3x10
Standing Lat Raises 3x10
DB Shrugs 3x12
Uni machine Shrugs 3x12
Machine Crunches 3x10
DB Side bends 3x8
| |
|
|
RE: Members Routines....POST YOURS! - Dec. 5 2007 20:47:53
| |
|
Constantine
Posts: 4025
Joined: Jan. 14 2004
From: United Kingdom
Status: offline
|
Given by a lot of the above posts your all probaly going to laugh at this routine but I found it excellent.
Day 1
Deads
Shoulder Press
Dips
Row
Day 2
Squats
Bench Press
Wide Chins
Curls
3x5 - train day 1 then day 2 when recovered - 2-3 days. i guarantee that if you guys above have your diet nailed and follow that routine it will blow your current routine out of the water.
| |
|
|
RE: Members Routines....POST YOURS! - Dec. 15 2007 21:34:54
| |
|
Bernie
Posts: 82
Joined: Dec. 15 2007
Status: offline
|
day 1
squat
front squat
leg press
leg curl/leg extention superset
lunges
calves
day2
lat pull down
pull ups
one arm seated row
T bar rows
deadlift
day3
chest press
incline chest press
flyes
Cross-Bench Dumbbell Pullover
biceps curl with barbell
hammer curl
concentrated biceps
cabel bic
day4
upright row
shoulder press with dumbells
lateral raises
front raises
bent over raises
cable raises
day5
kick back
cable triceps ext.
triceps ext with rope
dips
twisted situps
hanging leg raises
roman chair sit ups
| |
|
|
RE: Members Routines....POST YOURS! - Dec. 16 2007 16:40:53
| |
|
Constantine
Posts: 4025
Joined: Jan. 14 2004
From: United Kingdom
Status: offline
|
quote:
ORIGINAL: Bernie
day 1
squat
front squat
leg press
leg curl/leg extention superset
lunges
calves
day2
lat pull down
pull ups
one arm seated row
T bar rows
deadlift
day3
chest press
incline chest press
flyes
Cross-Bench Dumbbell Pullover
biceps curl with barbell
hammer curl
concentrated biceps
cabel bic
day4
upright row
shoulder press with dumbells
lateral raises
front raises
bent over raises
cable raises
day5
kick back
cable triceps ext.
triceps ext with rope
dips
twisted situps
hanging leg raises
roman chair sit ups
Thats a truly awful routine far too many exercises.
| |
|
|
RE: Members Routines....POST YOURS! - Dec. 16 2007 20:44:07
| |
|
Bernie
Posts: 82
Joined: Dec. 15 2007
Status: offline
|
three excercises per musclegroup is not enough for me
i dont think it wud be **** :D
| |
|
|
RE: Members Routines....POST YOURS! - Dec. 16 2007 20:48:08
| |
|
Bernie
Posts: 82
Joined: Dec. 15 2007
Status: offline
|
and the two day routine is not awful mate?:D
i wud c someone getting ready for any competition with that 2 day plan:D
| |
|
|
RE: Members Routines....POST YOURS! - Dec. 16 2007 21:06:20
| |
|
Constantine
Posts: 4025
Joined: Jan. 14 2004
From: United Kingdom
Status: offline
|
quote:
ORIGINAL: Bernie
and the two day routine is not awful mate?:D
i wud c someone getting ready for any competition with that 2 day plan:D
Short answer - yes.
Getting ready for competition then probably not, but that certainly would not mean that in my opinion that routine posted above is any better.
What are you competing in and when? Im no expert in female training but there are some very knowledgeable female trainers in the female training section so post it up in that forum along with your goals and see what they have to say.
You can cut a lot of those exercises out theres too much unnecessary isolation work although Im not saying you need to go as abbreviated as I like to go.
| |
|
|
RE: Members Routines....POST YOURS! - Dec. 16 2007 21:20:36
| |
|
Bernie
Posts: 82
Joined: Dec. 15 2007
Status: offline
|
cheers, yep i so there are gorgeous female competitors
certainly will cover up the forum
competition: spring time hopefully, in England and abroad, up to timing
thanks for the advice
| |
|
|
Printable Version
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread