EVERYONE POST an overview of your ROUTINE

[reflex]

Hey guys im pretty new to the board, but have found in previous boards i've been at that getting everyone to post an outline of their workout program is very interesting and helpful to see where we can all maybe alter our own routines or help out those newbies.
If you wanna post an outline of your routine, mines sorta like this:

i do about 3-4sets per exercise, reps range from 8-15, but stay from 8-12, i do 3 exercises for chest(testing out to see if less work=size), bis and tris, 5 exercises for the whole back, 5 ex's for shoulders including traps.

monday:chest/bis
tuesday: legs
wednesday: cardio/abs/core
thursday: back/calves
friday: AMcardio, later shoulders/tris/abs
saturday: REST
sunday: cardio/abs/core

hope this thread helps others out!

 

[Debaser]

Monday
1. Crunch: 1 x 10
2. Squat: 2 x 5 (sometimes 1 x 20)
3. Stiff-legged deadlift: 1 x 10
4. Bench press: 2 x 5
5. Dumbbell rowing: 2 x 5
6. Barbell static grip: 1 x 60 seconds

Thursday
1. Side bend: 1 x 10
2. Deadlift: 2 x 5
3. Press: 2 x 5
4. Standing barbell curl: 2 x 5
5. Standing calf raise: 1 x 10
6. Back extension: 1 x 10

Adding weight to the bar every week.

 

[michaelcoutts]

Monday: Legs - Squats (deep and parrellel), SLDL, leg curls, standing calf raise

Tuesday: Arms - Barbell curls, close grip bench press, dips, wrist curls and extensions

Wednesday: Off

Thursday : (PRIORITY)Shoulders - military press, arnold press, side laterals, shrugs, rear laterals

Friday: Off

Saturday: (PRIORITY)Back- Narrow grip chins, deadlifts, rows, bent arm pullovers

Sunday: Chest - Bench Press, Incline Press, Dips, Dumbell Pullovers


Abs done whenever i feel like it. 2nd calves and forearm workout sometime during the weak.

Major exercises eg. bench press, squats done with 1 warmup set, 1-2 weight acclimation sets, 3-4 Heavy Overload Sets (4-6 reps max)

Secondary exercises eg. side laterals done with no warmups, 2-3 sets of about 8-10 reps

 

[MonStar1023]

Westside.

 

[Fatty4You]

Mon: Quads / Calves
Tue: Chest / Bis
Wen: OFF
Thr: Tris / Back
Fri: Shoulders / Hams
Sat: OFF
Sun: OFF

Generally:
- First exercise per body part 5 strait sets at 5 reps
- Second/third exerices per body part pyramid up 15-8 reps

-Fatty

 

[TheOak84]

Monday - Chest + tri's


Flat - 1x15, 1x10, 1x5, 3x1-4, 1x10
Incline - 1x10, 1x8, 1x6, 1x4, 1x1-2
Incline - DB 3x8-10
-or-
Flat – 1x15, 1x10, 4x4-6
Incline – 4x6-10
Incline DB – 3x8-10

Press down – 4x8-12
Dips – 4x12-15

Calf – 6x12-20

Tuesday - Back + bi's

Barbell Row – 1x15, 1x10, 4x6-8
Dead lift – 1x10, 1x8, 3x4-6
Cable Row – 4x8-12

Barbell Curl – 1x12
Crazy 8 Curls – x1
Barbell Curl – 2x10-12
Hammer curls - 2x15

Reverse curl – 4x8-10
Wrist Curl – 4x12-20

Wednesday - Delts

Military Back – 1x15, 1x10, 4x6-8
Standing Military – 4x6-10
Upright Row – 3x12
Side raise – 4x12

Thursday - Legs

Squat – 1x15, 1x10, 1x8, 3x4-6, 1x8-10
Leg Press – 4x8-10
Leg Ext – 4x12
Leg Curl – 5-6x10-12

Calf – 6x12-20

Friday - Back

Ever other week
Pull down Back – 5x15
Pull down Front – 5x15
Barbell Curl – 5x5 (cheat)
Hammer Curl – 3x10-12
-or-
*chest*

Flat – 8x15
Incline DB – 3x12
Skull crusher – 4x8-10

* Everother Friday switch

 

[Debaser]

You lift 5 days in a row with no rest? I understand by your name that you want to be like Arnold, but doing that much work (~30 sets in a day) even just 3 times a week would be total overkill.

 

[TheOak84]

You lift 5 days in a row with no rest? I understand by your name that you want to be like Arnold, but doing that much work (~30 sets in a day) even just 3 times a week would be total overkill.

actaully i JUST changed my routine to this. before it was 2 on 1 off.

i keep a routine for about 10 weeks, then change it up, min 4 days a week, max 5 days a week. ive been doin thid for years.
dont worry man, i dont overtrain, this works for my body. I have many trick to get out of ruts.....believe me...

 

[teen1216]

5x5 main exercise per body part 2 assistance exercises for about 2 sets each about 8 reps for them

mon- chest calvesabs
tues-back shoulders
wed-off
thurs-bis tris
fri- off
sat-legs
sun-off

Depending on my schedule I switch the days around.

 

[TheOak84]

You lift 5 days in a row with no rest? I understand by your name that you want to be like Arnold, but doing that much work (~30 sets in a day) even just 3 times a week would be total overkill.

How many sets do u do in a day 12?

there is nothin wrong with my routine, i train ever muscle 72+ hrs apart, and i do about 12 sets per muscle, not including warm-up.
I do more for the delts because there are 3 parts to the detls, of course you know that, I wanna do 2 movements that hit all 3, then 1 movement that isolates eachone.. back is even harder, there are so many mucsles, but i do the 3 best monvements for it, deadlifts barbell rows, and pullups...

I dont think im overtraining, seeing i get stronger strenght or endurance wise every week.

 

[Deleted member 33117]

Here's mine. First set(s) on each lift are very high rep (have gone as high as 80 reps to failure, including my rest-pause reps at the end), pyramiding up as I go. Last set tends to be pretty heavy, sometimes as low as a single. Once I hit failure, I try to do some rest-pause reps at then end after a couple seconds rest. I take 25-45 seconds of rest between. Each workout last 30-45 minutes

-Tuesday
Deadlift (sometimes regular, sometimes stifflegged) 4 sets
Underhand grip lat pulldown 4 sets
Incline press 4 sets
Military press (on smith machine) 4 sets
Shrugs 2 sets
Weighted crunches 1 stripping set

-Friday
Leg press 4 sets
Toe press on leg press machine 4 sets
Close grip press 4 sets
preacher curl 3 sets
sometimes I throw in a static contraction hold on concentration curls &/or leg curls
There you go, my massive 34 sets per week.

 

[Debaser]

Hey someone who actually knows how to train, interesting

 

[Debaser]

Hey BodybyFinaplix, how come you don't train 6 times a week like these guys, making sure to hit every "angle" of each muscle "aspect."

No offense Oak, but if you don't overtrain and your routines are so solid, why do you only weigh 165 lbs?

 

[vinylgroover]

Work on a 3 day split;

Chest and arms
Back, Shoulders calves
Quads, hams calves

No more than 10 sets per bodypart, smaller bodyparts ie arms, calves, hams etc receive 5-7.

Rep range of 5-8 for working sets.

Take a full day rest between workouts and two days between back and leg.

Only use free weights and compound movements, don't use cables or machines except leg press and leg extension.

 

[JDarty6173]

Westside Barbell

 

[TheOak84]

Hey BodybyFinaplix, how come you don't train 6 times a week like these guys, making sure to hit every "angle" of each muscle "aspect."

No offense Oak, but if you don't overtrain and your routines are so solid, why do you only weigh 165 lbs?

Well,im about 5'3 - 5'4, so thats big for my frame.

I dunno why i havent gained weight, I eat 2500-2800 calories a
day. i think im closer to 170. My guess is I dont eat the same on
my OFF days. I eat like 3 times a day... Might be the beer I drink too (only once a week). I do keep pn making strenght gains..

Plus, Im only 18. Im still kinda young, and I dont take steroids. I really cant answer that question, but Im strong as hell as will show up many guys in my gym....

 

[The Shadow]

Currently:

One bodypart per day- POF routine 4 sets on midrange and 3 sets each on stretch and contracted positions 6-10 reps on midrange and 8-12 on other roms

 

[Deleted member 33117]

Hey BodybyFinaplix, how come you don't train 6 times a week like these guys, making sure to hit every "angle" of each muscle "aspect."

No offense Oak, but if you don't overtrain and your routines are so solid, why do you only weigh 165 lbs?

Thanks for the complement Debaser. I suspect you already know the answer to yoru question. Why not train 6 times a weeklike these guys? For starters I would like to actually continue to grow. Recovery always proceeds growth. Until both your muscle and your cns have recovered from your last workout growth is unlikely. It is impossible for your cns to be recovered from an intense workout by the time one goes to bed that night, and muscle growth only occurs while sleeping. Thus if I were train 6 days a week, that only leaves the possiblility for growth one night a week, assuming I have actually recovered by that night. Of course I would simply train less intensly on several of those days, but low intensity workouts do not stimulate a large # of mucle fibers, nor do they tax the cns enough to stimulate any signifigant amount of growth, however they do a wonderful job of somewhat cutting into one's recovery ability, just not nearly as much so as intense training would.
Now to your other question, and I love how you worded this "making sure to hit every "angle" of each muscle "aspect." Let us just say, as you and I already know, the greater majority of our fellow iron warriors are somewhat ignorant of how muscle actually contract, and thus are accordingly ignorant of how to train those muscles. Muscle shape is a totally genetic train. One can no more reshape or bring out every angle of a muscle through weight training that one can stimulate the growth of a functional pair of wings by hoisting around heavy iron. I would love to observe the reaction of a biologist or medical doctor if one of these guys were to tell him that preacher curls stimulate the lower part of the bicep more than the rest of it, or that concentration curls recruit more fibers in the peak of the bicep than they do throughout the rest of the muscle. It is absolutely IMPOSSIBLE to work one portion of a muscle more intensily than another. At any given point within a muscle's range of motion during contraction your nervous system recruits fibers from every portion of the muscle in an even distribution. The only thing that you can change is the total # of fibers & types of fibers being recruited with the way you train, but those fibers will be recruited even throughout the top, bottom, middle, inside, outside, etc of the muscle. I challenge anyone on the board to produce a scientific study, proving otherwise. Muscle & Fitness, Flex, every other bodybuilding magazine & even your heroes such as Arnold & your high school football coach have lied to you.

 

[JG1]

Sunday: OFF
Monday: Chest/Back/Calves, 30 minutes PW cardio
Tuesday: 60 minutes morning cardio
Wednesday: 60 minutes morning cardio
Thursday: Shoulders/Arms, 30 minutes PW cardio
Friday: 60 minutes morning cardio
Saturday: Legs/Lower Back/Abs...30 minutes PW cardio

Large muscle groups....9 sets to failure
smaller muscle groups....6 sets to failure

Chest/Back done in compound sets...so are Arms

 

[BlkWS6]

Mon: Chest/Shoulders

Tues: Back

Wed: Off

Thurs: Bi's/Tri's

Friday: Legs

Weekends: Off


Within these days I follow a 5x5 routine with a compound movement for each body part for 5x5 and then 2 accessory movements to follow that up with a 8-10 rep range.

 

[RusPA81]

Mon: Chest/Shoulders

Tues: Back

Wed: Off

Thurs: Bi's/Tri's

Friday: Legs

Weekends: Off


Within these days I follow a 5x5 routine with a compound movement for each body part for 5x5 and then 2 accessory movements to follow that up with a 8-10 rep range.

Me too.

 

[gmanlax7]

Chest, Back, off, Legs, Shoulders, off

 

[akaba]

I gO:

Monday: chest/tris
Tuesday: off
wednesday:bis/back/forearm
thursday:legs
Friday:shoulders/traps/abs
saturdayff
sunday: off
now that iam in my cutting phase,i do cardio on my off days!
just started this routine.. dunno how good it is yet.but i was told it was a great routine try it!!