F The Training Board, I Want To See How You Guys Are Training!!

[tzan]

Nothing against the training board, but wanted to post this over here since this is where I spend most of my time and you guys are the ones I know. Besides, everybody in the training forum is running the 5x5 program anyways.

My current routine is very simple and basic:

M-off
T-back
W-chest
T-off
F-legs
S-shoulders
S-arms

Back Day:
3x6 Weighted Wide Grip Pullups
3x6 Weighted Close Grip Pullups
4x4 Deads
4x6 BB Rows
hypers

Chest Day:
3x6 Flat BB Press
3x6 Incline Press
3x10 Flat DB Fly
3x10 Incline DB Fly

Legs:
4x10-4 Squats
3x10 SLDL
3x12 Extensions
3x12 Curls
6x25-8 Calf Raises

Shoulders:
3x6 Standing BB Press
3x6 Seated DB Press
4x12-6 Shrugs
3x8 Side Raises
3x10 Recerse Flys

Arms:
4x6 Weighted Dips
3x10-6 Close Grip
3x10 Decline DB Extensions
4x10-4 Alternatinf DB Curls
4x10-4 Hammer Curls
Forearm work

Post em if ya got em!!

 

[swordfish151]

Nothing against the training board, but wanted to post this over here since this is where I spend most of my time and you guys are the ones I know. Besides, everybody in the training forum is running the 5x5 program anyways.

My current routine is very simple and basic:

M-off
T-back
W-chest
T-off
F-legs
S-shoulders
S-arms

Back Day:
3x6 Weighted Wide Grip Pullups
3x6 Weighted Close Grip Pullups
4x4 Deads
4x6 BB Rows
hypers

Chest Day:
3x6 Flat BB Press
3x6 Incline Press
3x10 Flat DB Fly
3x10 Incline DB Fly

Legs:
4x10-4 Squats
3x10 SLDL
3x12 Extensions
3x12 Curls
6x25-8 Calf Raises

Shoulders:
3x6 Standing BB Press
3x6 Seated DB Press
4x12-6 Shrugs
3x8 Side Raises
3x10 Recerse Flys

Arms:
4x6 Weighted Dips
3x10-6 Close Grip
3x10 Decline DB Extensions
4x10-4 Alternatinf DB Curls
4x10-4 Hammer Curls
Forearm work

Post em if ya got em!!

Right now im running:

Mon : chest/delts/tri
Tues : legs/calves/abs
Wed: Back/bi's/abs
Thurs: Chest/delts/tri's
Fri: Legs/calves
Sat: Back/Bi's/Abs

 

[karachi183]

Mon=chest-calves (bench press-flys-incline bench - calve raises)
Wed=back-bi's (one arm lat raises-bent over rows - deads / ez bar curl-hammer curls-db curls - 21's)
fri=shoulders-tri's ( not sure if this correct but standing flys (slightly bent) - standing military press - front db raise - side db raise - standing lat pulldown - skulls and seated behind the head hammer curls)
alternate tues-thurs-sat or sunday (45-60 min. jog-run)
goal = keep adding size
side note: not doin seated presses - behind the necks - squats due to a sore as hell back that acts up when seated. Inclines are almost off my list but i'm doin them light. Hopefully i can incorparate squats in the next few weeks...

 

[AAP]

volume training is more my style. reps between 8-12. pump pump pump push that blood in there.

 

[itlnstln]

Right now im running:

Mon : chest/delts/tri
Tues : legs/calves/abs
Wed: Back/bi's/abs
Thurs: Chest/delts/tri's
Fri: Legs/calves
Sat: Back/Bi's/Abs

That's "exactly" what I been running for the last week

I love it - you have to take advantage of AAS, cause it's really hard to over-train a muscle group on them.

 

[cougar8]

That's "exactly" what I been running for the last week

I love it - you have to take advantage of AAS, cause it's really hard to over-train a muscle group on them.

Running the same program myself! I'm loving the results!

 

[tzan]

Right now im running:

Mon : chest/delts/tri
Tues : legs/calves/abs
Wed: Back/bi's/abs
Thurs: Chest/delts/tri's
Fri: Legs/calves
Sat: Back/Bi's/Abs

My last cycle I worked each group 2x per week. Was pretty pleased with the results. Out of curiousity, you guys that say your running this split, are you doing the same exercises 2x per week, or different exercises same muscle? When I was working them 2x per week I would change the exercises(ex-chest day1 do presses, chest day2 do fly movements).

 

[BigCracker]

Right now im running:

Mon : chest/delts/tri
Tues : legs/calves/abs
Wed: Back/bi's/abs
Thurs: Chest/delts/tri's
Fri: Legs/calves
Sat: Back/Bi's/Abs

Same here-the ole classic Push-Pull Routine devoting 1 entire day to lower body-which I feel is a must for superior leg developement.(or you could just always wear baggy pants?).

Generally I follow this routine year round-except I never do the same workout twice. For instance if I did chest/shoulder/tris I'd probably do this

Flat bench 4x8
Smith Machine Incline 3x10
Flat flys 3x10
Behind the neck press 4x8
side lateral raise 3x10
upright rows on smith machine 3x10
Skull crushers(on flat bench)3x8
tricep pushdowns 3x10

The next time would be like this:

Incline Bench 4x10
Flat bench dumbell press 3x12
Cable crossovers 3x15
Seated overhead dumbell press 4x10
Dumbell Front raises 3x12
Cable side laterals 3x15
Close grip bench 3x12
Rope tricep pushdowns 3x15

I prefer to train rear delts and traps on back/bis day.

Basically I keep the same priorities when it comes to order by training largest muscle group to smallest. In addition I try to always do compound movements before isolation movements. The real differences
are in the exercises themselves. Hitting your muscles from all angles and constantly challenging them by never letting them get used to your routine has always been my credo for results. Changing reps helps a lot too.

 

[hardrock]

Monday: Chest, shoulders, tris (flatbb, inc db, pec dec, mps, side raises, presdowns, oh db ext, dips)

Wednesday: back, bis, traps (cg pulldowns, rows, shrugs, dls, preachers, incline curls, bb curls)

Friday: legs (ext, squat, press, calf presses, seated calf raises)

All sets are 6-12 reps and 3-5 sets per excercise.

May switch it up a bit as I just started a cycle. Might even go to a 4 day split. Haven't done that in years.

 

[swordfish151]

My last cycle I worked each group 2x per week. Was pretty pleased with the results. Out of curiousity, you guys that say your running this split, are you doing the same exercises 2x per week, or different exercises same muscle? When I was working them 2x per week I would change the exercises(ex-chest day1 do presses, chest day2 do fly movements).

exactly...I do different exercises the 2nd time around..so like you said presses on one day and then when i hit chest again i do flys...example:

Monday-Chest: Incline Barbell press, flat DB presses, weighted dips
Thursday-Chest: Incline dumbell flys, pec dec, cable crossovers