Members Routines....POST YOURS!

Re:Members Routines....POST YOURS! (banz4i)

Sat, 14 Jan 2012 08:43:58 GMT

I've come up with the following full body routine which will allow me to train 2 or 3 days a week dependant on circumstances and let me hit squats and deadlifts each week!

Workout A

Squat or Deadlift (rotation)
Bench or Dumbell Press
Barbell or Dumbell Rows
Barbell Curls

Workout B

Squat or Deadlift (rotation)
Overhead Military or Seated DB Press
Chins (weighted)
Lateral Raises

Workout C

Squat or Deadlift (rotation)
Dips (Weighted)
Wide Grip Pullups (Weighted)
Tricep pulldown/over

What do you think? Any good?

Rep range will be a mix of 5x5, 4x6, 3x8, 3x12 depending on my goals!

Re:Members Routines....POST YOURS! (Liddy)

Fri, 13 Jan 2012 23:49:29 GMT

I pretty much modified Lyle McDonald's Generic Bulking Routine and throw in Bench, Overhead Press, Squat and Deadlift following Wendler's 5/3/1 rep scheme.

Upper A/B
Bench (Upper A)
Overhead Press (Upper B)
Inc DB Press
Flys
Row
Lat Pulldown
Tricep Extension
Bicep curl
DB Lat Raises

Lower
Squat (Lower A)
Deadlift (Lower B)
Leg Extensions
SLDL
Leg Curls
Calve Raises
abs

Rest & Repeat.

Re:Members Routines....POST YOURS! (Lukes11)

Fri, 13 Jan 2012 23:39:55 GMT

im training lower body power and strength at the minute, im doing a bit of this:

session 1:
front squat - 3x3
power cleans - 8,5,3,1,1(max times 2)
high pulls - 3x5
rested double leg jumps - 10x3
resisted calf jumps

Session2
dead lifts 8,5,2,1,1(max times 2)
back squats (alternate with box squats) 4x>6
glute walks (lunge type thing) 8x3 each leg
weighted calf raises

If you have any advice or alterations i'd be interested to hear them as im still learning :)!

cheers

Re:Members Routines....POST YOURS! (big49ersfan)

Thu, 05 Jan 2012 01:30:24 GMT

mine is currently a sort of take on ws4sb 2 (although im not a skinny bastard) therefore adapted

mon am- agility this is as rxd in ws4sk but u have added a couple of bounding ladder drills

mon pm- me upper
jerk split technique based workout
far bar max effort work in all angles of press
bd exercise incline/ elbows in/ flat/ shoulders 4 x 8-15
single arm rows 5,5,5 max reps in same weight with straps tho on final set ss upper back
side raises ss front raises 3 x 8
bicep ss tricep 3 x8

rotational abs

5 min bb or kettle complex
increasing by 30secs each week

or row 6 x 500meters with 2min breaks
decreasing breaks

tuesday lower
jumps 8 x 1-3
sprints 10, 20 or 40, with sled or prowler, or with prowler and band resistance
or cleans or jerks
squat upto 5.3.1 mr then alternate squat type
reverse hypers, ghr or sldl

abs heavy

cycle tempo or run 5 x 800meters, or 6 x 400meters

wed
swim 1500meters for time

thursday upper dynamic
oh press jerk/ push/ double dip
2 x 100kg rep test flat bench
chins 3 x max reps
3 x 8 rear delt ss scap work
triceps hard

rep abs

row 2k or run 5k

friday
sprint work or
crossfit style workout lasting 30mins
or long run

saturday
strongman events or conditioning
or triathlon brick

Re:Members Routines....POST YOURS! (gymrocker!)

Fri, 30 Dec 2011 22:07:24 GMT

That's a nice routine you have there big_jonsey..... You must really nail your food intake to help you recover from all that working out. How do find working out 6 days per week?

I never do more that 4 days - feel a bit tired after a few weeks of 5 or more. 4 seems to be my ideal split, always have plenty of energy and motivation.

Re:Members Routines....POST YOURS! (big_jonesy)

Mon, 19 Dec 2011 14:55:22 GMT

MONDAY
CHEST/BACK
Superset:
Incline Bench Press 10x10 (no rest)
Wide Grip Pull-up to Front 10x10 (1 minute of rest)
Superset:
Flat Bench Flyes 3x10-12 (no rest)
Low Pulley Rows 3x10-12 (1 minute of rest)
deadlift 10x10 (1 minuite of rest)

TUESDAY
SHOULDERS/BICEPS/TRICEPS
superset:
behind the neck press 10x10 (no rest)
Upright Rows 10x10 (1 min of rest)
Bent Over Lateral Raises 3x10-12 (1 minute rest)

Superset:
Incline Curls 10x10 (no rest)
Triceps Dips 10x10 (1 minute of rest)

WEDNESDAY
LEGS
Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)
Superset:
Leg Extensions 3x10-12 (no rest)
Stiff Legged Dead-lifts 3x10-12 (1 minute of rest)
Calf Raises 10x10 (1 minute of rest)

Thursday
Chest/shoulders/triceps
flat bench 5x5
dumbell flyes 3x8
behind neck press5x5
dumbell raises 3x8
dips 5x5
skull crushes 3x8

FRIDAY
Back/biceps
deadlift5x5
seated rows3x8
bent over row5x5
wide grip pull ups 3x8
close grip pull ups5x5
drag curls 3x8

SATADAY
Legs
squats5x5
lunges3x8
stiff leg deadlifts5x5
leg curls 3x8
calf raises5x5
leg extensions 3x8

SUNDAY
Rest

RE: Members Routines....POST YOURS! (halftherehalfnot)

Sun, 18 Dec 2011 18:47:03 GMT

ignore my random comments, was talking to someone before lol

RE: Members Routines....POST YOURS! (halftherehalfnot)

Sun, 18 Dec 2011 18:45:38 GMT

Hi all,

I do a 4 day split. I've been training since Febuary, everything works for me but anyone who disagress with anything let me know Cheers!

Chest and Triceps (Barbell Press, Weighted Dips, Press ups, Military press, Cable flys, Tri Pushdown, Pullovers)
Back and Biceps (Deads, BB rows, Cable Rows, Pull up Variations, BB curls, seated hammer curls)
legs and (Squat, Box squat, Leg raise, Leg press, calf raise, smith calf raise, Walking lunges, jump squats)
Shoulders, lats ( Incline BB press, Incline DB press, Front Shoulder raises, lateral raises, Shrugs, straight arm pulldown is the best thing for lats)

I do 4 sets on abs before every work which takes like 10 minutes max.
I hit cardio after my weights, say 20 minutes. ( I hit cardio hard, if you want it slow do longer)
So thats 10 minute abs, 45 weights, 20 cardio, 1 hr 15 minutes which is a tiny part of your day.

I'm 94kg, 6ft 3, 9% body fat
I bench 130kg 4 sets of 10, I hammer curl 34kg each arm 3 sets of 12, I front raise shoulders 26kg 4 sets of 10, I dip my own 94kg plus 60kg on my waist so 154kg, I can do full extension 40 pull ups, about 60 press ups straight, I can squat 140kg.

RE: Members Routines....POST YOURS! (gymrocker!)

Sun, 04 Dec 2011 13:07:39 GMT

Just an aside - I like the look of those workouts that people have been posting but one thing I would say is to cycle your workouts to avoid burnout/overtraining.

Whatever combination of the exercises you choose to follow try and orgainise them into training cycles.

For example: Phase 1 - Lighter weights with lots of reps, with an increased number of sets/reps each week
Phase 2 - Heavy weight exercise, 5-7 reps, 8 sets on a couple of specific exercises
Phase 3 - Recovery, say if Phase 1 & 2 lasted 6 workouts per body part each then factor in a one week rest week at the end of the cycle before beginning a slightly altered version the following week

I like training like this - keeps me fresh cos the routine constantly changes and evolves. Some food for thought if nothing else!

Re:Members Routines....POST YOURS! (fqqs)

Tue, 01 Nov 2011 09:14:54 GMT

Mon: Legs

[LIST]

Front squat...4x4-6

RDL...3x6-8

bulagrian split squat...3x10-12

leg curls...3x6-8

hanging leg raises...3x10-12[/LIST]

Thursday: Pull

[LIST]

Deadlifts...3x4-6

Row...3x4-6

Pullups...3x4-6

Curls...3x4-6

W.crunches...3x15[/LIST]

Saturday: Push

[LIST]

Flat bench...3x4-6

Military...3x4-6

Chest dips...3x4-6

Incline db press...3x4-6

Skullcrushers...3x6-8[/LIST]

what do you think?

generally 2-3 min rest between sets, few minutes of cardio warmup.

Re:Members Routines....POST YOURS! (kokelly)

Tue, 20 Sep 2011 16:35:41 GMT

My Workout
Mon- chest biceps
-bpress 3x10
-declinebpress 3x10
-incline flyes 3x10
e-z bar curls superset with NG e-z curls 3x10
hammer curls 3x10
chin ups 3x5
LEGS
back squats 1 wu set 3x10
step ups 3x10 each leg
leg curl 3x10
leg ext 3x10
calf raises 3x15
SHOULDER AND TRIS
db press 3x10
tri set of rear delt raise,front raise lateral raise 3x10
clean and press 2x15
close grip bpress- 2x15
skullcrushers- 3x10
rope pulldown 2x10 1 xfailure
BACK AND ABS
wide grip and ng pulldown superset 3x10
tbar row 3x8 incresing weight failure on last set
deadlift dropset
hanging leg raise 3x15
decline crunches 3x15
plank 2x 1 min
rope crunches 2x15

Re:Members Routines....POST YOURS! (shreklikedave)

Fri, 09 Sep 2011 19:57:41 GMT

Mon
inc bb press
flat db press
inc db fly
wide dips
db curls
bb curls
hammer curls
tue:
leg ext
squats
hack squat
sldl
ham curl
calf raise
seated calf

thu:
bb mil press
db lat raise
cable lat raise (single arm)
UR row
pushdowns
db skull crushers
single reverse grip pushdown

fri:
deads
narrow chins
bb row
reverse pulldown
db row
db rear fly
6-10 reps on all except calves (12-15)
1 main set, warm up sets where needed

Re:Members Routines....POST YOURS! (LukeV)

Tue, 06 Sep 2011 09:32:10 GMT

Currently doing the Layne Norton Power/Hypertrophy split. Its pretty high volume which took a while to get used to, but it really like it now. Workouts are always fun to do too because of the amount of variation.

http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine

Re:Members Routines....POST YOURS! (Darlo)

Mon, 05 Sep 2011 12:18:49 GMT

Will people critique my routine please?

Tuesday and Saturday:
Warmup:

Stretch
Calisthenics (pull-ups, press-ups, dips in Roman chair)
Bar warmup

Exercise:

Overhead squats 3*5
Push-press 3*5
Cleans 5*5
Clean and jerk 5*5
Snatch 5*5

Wednesday:
Warmup: (as above)
Exercise:

Deadlifts 5*5
Squat 5*5
Bent over rows 5*5
Dumbbell press 5*5
Shrugs 3*5
Good mornings 3*8

Cardio on Thursday and Sunday: Kettlebells and plyometrics or hill sprints

I dropped some excess weight recently and am aiming to improve power/strength for rugby (play wing/centre).
Squat (reps) 110kg
Deadlift (reps) 125kg
Cleans (reps) 75kg

RE: Members Routines....POST YOURS! (Liebow)

Sat, 27 Aug 2011 16:23:13 GMT

NEW ROUTINE!!!!

Monday:
Squats - 3 x 10
Rows - 3 x 10
Tri Dips - 3 x 10

Thursday:
Deadlifts - 3 x 10
Curl Bar - 5 x 6
Chest Expander 5 x 10

I usually complete each session within 30mins and break for only a 1 minute between sets, but Im totally fcuked after hand mind. Needs lots of hot Radox baths and deep heat rub LOL

RE: Members Routines....POST YOURS! (smithyj)

Fri, 05 Aug 2011 12:46:25 GMT

Im going from Isolation workouts back to more compound full body workout 3 times a week. Let me know your thoughts -

Bench - 3-4 setsd 8-12 reps
Squat - 3-4 setsd 8-12 reps
Deadlift - 3-4 setsd 8-12 reps
Pull Ups - 3-4 setsd 8-12 reps
Overhead Shoulder Press - 3-4 setsd 8-12 reps
Rows - 3-4 setsd 8-12 reps
repeat 3 times per week.

Re:Members Routines....POST YOURS! (banksy)

Mon, 11 Jul 2011 15:00:55 GMT

Would this routine be beneificial doing it, monday / tuesday then thursday/friday???

Re:Members Routines....POST YOURS! (banksy)

Mon, 11 Jul 2011 15:00:19 GMT

Day1
Squat
BB Bench
Military Press
Dips
Calf Raise

Day2
Chins
Deads
Leg Curls
BB Row
DB Curls

Usually only manage to get the the gym two times a week, so this has been the routine i have been using.

Re:Members Routines....POST YOURS! (powerhouse_ad)

Sat, 09 Jul 2011 19:22:39 GMT

Chest & Triceps
Flat bench press
Dumbell flys
Incline bench press
Cable pressdowns
Close grip bench press

Back & Biceps
Bent over rows
Pulldowns
Pullovers
Rack pulls
Barbell curls
Hammers

Delts & Traps
Barbell press
Dumbell raises
Rear delt flys
Shrugs
Upright rows

Legs
Squats
Leg extensions
Stiff leg deads
Calve raises

Typically 3 working sets per exercise, ramping the weight up each set. Reps tend to go along the lines of 12, 8, 6

Re:Members Routines....POST YOURS! (Red Bull)

Sat, 09 Jul 2011 18:53:39 GMT

CitizenKane

Red Bull

CitizenKane

Walking/cross trainer/running does not add muscle to your legs. You are just not bothered training your legs because you only want "beach muscles" and your are using that as a rationalisation. Why not just admit it? You would probably get more respect from people by just admitting it than making up the textbook 'I don't need to train legs because I walk a lot/have big legs naturally/play football/have a lot of stairs at home' excuse. It's kind of sad

Its kind of sad that you are judging him for it. Who cares?

I'm judgmental and preachy. At least I admit it!

LOL me two