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RE: Members Routines....POST YOURS! - Dec. 29 2007 15:43:11
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geno0125
Posts: 61
Joined: Dec. 25 2007
From: SAN ANTONIO
Status: offline
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MONDAY - CHEST, BI,S & ABS
TUES - BACK & TRICEPS
THURS- SHOULDERS
SATURDAY- LEGS
I am new to body building , but these are the musle groups i work out . I didnt give specific workouts because i change up the types of workouts but i do 4 x 8-12 of each ..
If anyone can help me as well if you think I am doing something wrong or something I can do to better myself please let me know
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RE: Members Routines....POST YOURS! - Jan. 1 2008 14:05:05
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Neb
Posts: 13001
Joined: Dec. 30 2005
Status: offline
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quote:
ORIGINAL: MEGAQUAD
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.
LMFAO.....  how long are you in the gym?????
< Message edited by Neb -- Jan. 1 2008 14:11:39 >
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RE: Members Routines....POST YOURS! - Jan. 1 2008 14:10:55
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Neb
Posts: 13001
Joined: Dec. 30 2005
Status: offline
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quote:
ORIGINAL: william15social
why not ?? the dude just said Reg showed him all his stuff and etc
this tells me you have no idea why you're doing half the movements you're doing, what they're for, why there is possibly too much, pointless movements etc, etc, etc.
but, if the past few years has tought me anything, it's that this hobby is a massive learning curve and you have to find out what works for you in terms of growth and enjoyment
< Message edited by Neb -- Jan. 1 2008 14:14:18 >
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RE: Members Routines....POST YOURS! - Jan. 2 2008 12:46:20
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craig_boro
Posts: 102
Joined: Dec. 3 2007
From: north east
Status: offline
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monday :-
bb squat 4 x 8
incline db press 4 x 8
bentover bb rows 4 x 8
incline db curls 3 x 10
thursday :-
standing bb overhead press 4 x 8
deadlifts 4 x 8
widegrip chins (weighted) 4 x 8
tricep dips 3 x 10
warmup set prior to every exercise at 60-70%. also doing hiit cardio tuesday and friday on stationary bike and 4 x 800m runs with 60 secs rest followed by 4 x 400m runs with 60 secs rest on a wednesday.
_____________________________
27 yr old 5'9" 73kg 13% bf
P.B's
squat - 120 kg 2 reps
bench - 107 kg 1 rep
deadlift - 145 kg 3 reps
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RE: Members Routines....POST YOURS! - Jan. 5 2008 0:35:57
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william15social
Posts: 15
Joined: Oct. 1 2007
Status: offline
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@Neb: I dunno man lol I'm only 15 all I know is that Reg is a huge builder legend and that he was Mr. Universe a couple of times, been training for just over 2 years now, some new personal trainer/nutritionist dude in my old gym in South Africa said he just came from Johannesburg and had been taught by Reg and that he has seen that I'm dedicated, ask what my programme was, I told him I made it myself from knowledge, he said he'd do me a full nutrition plan and programme for free, its been working quite well for a while now but I've been tweaking it slightly.
I train cause I love it and its a passion of mine and I definately want to go into Physiotherapy, Personal Training or something to do with sports and fitness, im open to all advice lol :)
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RE: Members Routines....POST YOURS! - Jan. 5 2008 14:44:21
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Neb
Posts: 13001
Joined: Dec. 30 2005
Status: offline
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Sorry mate, a bit harsh
It is a big learning curve and you need to learn what works for you.
My advice is to pick a more basic routine with much less volume, make sure you have the main compounds....deads, squats, bench, rows.
Plenty on here to look at 
_____________________________
Last beer....15/06/08
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RE: Members Routines....POST YOURS! - Feb. 9 2008 23:42:29
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dan152
Posts: 91
Joined: Dec. 25 2007
Status: offline
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monday
Squat 3x5
rotate bench/OH press 3x5
weighted Chinup 3x 8-15
wednesday
Squat 3x5
rotate bench/OH press 3x5
deadlift 1x5
Friday
Squat 3x5
rotate bench/OH press 3x5
weighted pullup 3x 8-15
you alternate bench and OH press on different days
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RE: Members Routines....POST YOURS! - Feb. 10 2008 21:23:21
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Rusev
Posts: 1607
Joined: Nov. 7 2003
From: Royston United Kingdom
Status: offline
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quote:
ORIGINAL: Soon2BBig
Befor you ask I cant do deadlifts.
Here's is my routine
Monday - Chest + Shoulders
Flat Bench Press
Incline DB Press
Single Arm Cable cross over or Dips
BB Shrugs
Military Press
Wednesday - Bicep and Tricep
BB Curl
DB Hammer Curls
Seated DB Curls
Tricep Cable Pulldown
Skull Crushers
Saturday - Back + Legs
Wide Grip Chins
DB Rows
Seated reverse fly's
Squats
Calf Raises
Lunges
I did change my routine a lot in the last 3 months, but this one I am sticking with
edit: - all done 5x5
you can do a good workout without doing deadlifts mate, i do them all the time but i never done a chin up so some may slate me
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Members Routines....POST YOURS! - Apr. 8 2008 11:55:02
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Wadey
Posts: 111
Joined: Oct. 5 2007
Status: offline
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As of next week routine will be...
MONDAY - LEGS/SHOULDERS
squats 4x8
leg curls 3x8
calf raises 3x10 1x20
military press 4x8
lateral raise 3x8
shrugs 3x12
WEDNESDAY - CHEST/TRICEPS/ABS
Incline bench press 4x8
Decline flyes 3x10
weighted dips 4x8
side bends 3x10
weighted sit ups 3x12
weighted leg raises 3x10
FRIDAY - BACK/BICEPS
deadlift 4x6
lat pulldown 4x8
machine row 3x8
alternate bicep curls 2x10 per arm
< Message edited by Wadey -- Apr. 14 2008 15:32:13 >
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RE: Members Routines....POST YOURS! - Apr. 9 2008 20:26:12
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ka
Posts: 118
Joined: Feb. 15 2007
Status: offline
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mon: smith machine flat bench 2x8
dumbell press flat bench 2x8
hammer curls 2x8
(think i am goin to add some flys)
wens squats 3x8
dumbell shoulder press 3x8
friday
bent over dumbell row 4x8
lat pull down 2x8
overhead tricep press 3x8
deadlift 3x8
_____________________________
new to the game.
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RE: Members Routines....POST YOURS! - Apr. 11 2008 11:33:41
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california dreaming
Posts: 27
Joined: Jul. 28 2007
Status: offline
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EXERCISE SETS REPS
MONDAY:
CHEST
Bench presses 4 8 to 10
Incline bench presses 4 8 to 10
Flyes 4 8 to 10
TUESDAY:
BACK
pulldowns 4 8 to 10
Seated pulley rows 4 8 to 10
Deadlifts 4 8 to 10
WEDNESDAY:
LEGS
Squats 4 8 to 10
Leg presses 4 8 to 10
Leg curls 4 8 to 10
THURSDAY:
SHOULDERS
Military presses 4 8 to 10
Lateral raises 4 8 to 10
Upright rows 4 8 to 10
FRIDAY:
ARMS
Biceps
Barbell curls 4 8 to 10
Preacher curls 4 8 to 10
Concentration curls 4 8 to 10
Triceps
Pressdowns 4 8 to 10
Cambered-bar extensions 4 8 to 10
Dumbell kickbacks 4 8 to 10
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RE: Members Routines....POST YOURS! - Apr. 11 2008 11:37:29
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california dreaming
Posts: 27
Joined: Jul. 28 2007
Status: offline
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Just keep it simple & try to not spend more then 45 minutes lifting eachday.
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RE: Members Routines....POST YOURS! - May 7 2008 15:31:36
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mikejm
Posts: 255
Joined: Jul. 24 2005
Status: offline
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quote:
ORIGINAL: Constantine
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.
I like the look of this. If I change from 3x8 to 3x5, what % of weight should I add to my current lifts?
Also, is it ok to do this routine Monday/Wednesday/Friday, or is that not enough recovery time?
< Message edited by mikejm -- May 8 2008 15:04:30 >
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RE: Members Routines....POST YOURS! - Jun. 3 2008 10:07:01
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pauld
Posts: 1330
Joined: Jul. 10 2003
From: Ireland
Status: offline
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Monday
Military Press
Side Lateral Raises
Shrugs
Squats
Tuesday
Cardio
Wednesday
Deadlifts
Bent over rows
Close Grip Bench Press
Thursday
Cardio
Friday
Bench Press
Incline Bench Press
Curls
Saturday
Cardio
_____________________________
SUCCESS IS MY EFFORT.
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RE: Members Routines....POST YOURS! - Jun. 3 2008 10:10:55
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pauld
Posts: 1330
Joined: Jul. 10 2003
From: Ireland
Status: offline
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quote:
ORIGINAL: MEGAQUAD
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.
My God!!!! Way too much mate 
_____________________________
SUCCESS IS MY EFFORT.
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RE: Members Routines....POST YOURS! - Jun. 3 2008 19:20:06
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rsvrider
Posts: 5
Joined: May 27 2008
Status: offline
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any comments appreciated.....
mon
flat dumbell press
incline db press
decline db press
machine flys
ez bar curls alternating close and wide grip (2 of each)
hammer curls (seated or standing)
tues
leg extensions
squats
good mornings
calf raises to failure x 3
wrist curls
wed off
thrus
seated db press
incline db press
seated lateral raises
seated bent over lateral raises
upright barbell rows
shrugs
1 or 2 ab exercises (hanging leg raises, crunches etc)
fri
seated cable rows
wide grip lat pull downs
close grip lat pulldowns
one arm db rows
machine t bar rows or deadlifts
tricep pull downs
seated dumbell tricep extensions
sat off
sun cardio
at the moment i'm doing 4 sets of 7-8 reps on all exercises.
doesn't look like much cardio but i do alot of running at work (milkman).
always do 5-10 mins on treadmill/rower/bike etc BEFORE workouts and always do a warm up set of 15-20 reps. lots of stretching in between sets and on completion of workouts.
i do want to change my routine to 5 days per week. what should i change?
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RE: Members Routines....POST YOURS! - Jun. 3 2008 19:32:18
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richyd
Posts: 1885
Joined: May 17 2003
From: Wales
Status: offline
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Mon
Inc d/b
dips
Smith inc
Pec deck
Tues
Bb rows
pull downs
d/b rows
cable pull overs
Hypers
Thurs
Smith press
D/b press
Rear delt raise
Side and front raises combo
D/b shrugs
Fri
Front squats
Leg press
leg extens
leg curls
seated calve raises
Sat
Skull
D/b skulls
press downs
ez curls
db curls
hammer curls
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[Deleted] - Jun. 24 2008 1:45:33
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Deleted User
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[Deleted by Admins]
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RE: Members Routines....POST YOURS! - Jun. 24 2008 9:46:02
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SAFFABOY
Posts: 565
Joined: Feb. 19 2004
From: South Africa, Germany, Uk, who knows
Status: offline
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quote:
ORIGINAL: dwnsf22
I'm not a workout buff myself but my brother works at Bally's total fitness, i just got a membership to meet new women (shame on me!) But he refers a lot of his clients to his website, I've tried the program out myself and must say I was immediately impressed with the amount of energy I felt after doing the routine the first week: http://muzikheadz.nononsense.****
You gonna stop the multi post ads or what?
_____________________________
If I was stronger I would be bigger......
102kgs and growing.
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RE: Members Routines....POST YOURS! - Jun. 24 2008 9:48:43
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SAFFABOY
Posts: 565
Joined: Feb. 19 2004
From: South Africa, Germany, Uk, who knows
Status: offline
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quote:
ORIGINAL: rsvrider
any comments appreciated.....
mon
flat dumbell press
incline db press
decline db press
machine flys
ez bar curls alternating close and wide grip (2 of each)
hammer curls (seated or standing)
tues
leg extensions
squats
good mornings
calf raises to failure x 3
wrist curls
wed off
thrus
seated db press
incline db press
seated lateral raises
seated bent over lateral raises
upright barbell rows
shrugs
1 or 2 ab exercises (hanging leg raises, crunches etc)
fri
seated cable rows
wide grip lat pull downs
close grip lat pulldowns
one arm db rows
machine t bar rows or deadlifts
tricep pull downs
seated dumbell tricep extensions
sat off
sun cardio
at the moment i'm doing 4 sets of 7-8 reps on all exercises.
doesn't look like much cardio but i do alot of running at work (milkman).
always do 5-10 mins on treadmill/rower/bike etc BEFORE workouts and always do a warm up set of 15-20 reps. lots of stretching in between sets and on completion of workouts.
i do want to change my routine to 5 days per week. what should i change?
Thats not a bad routine mate. If you wanna chane it to 5 days a week, I do this:
Day one Chest
Day two Arms
Day three Legs
REST
Day4 Back
Day5 Shoulders
REST
_____________________________
If I was stronger I would be bigger......
102kgs and growing.
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