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Abs and cardio when I feel like it.....
Tue-Back
Wed-Arms
Thur- Shoulders
Fri-Legs
Abs and cardio when I feel like it.....
F The Training Board, I Want To See How You Guys Are Training!!
- Thread starter tzan
- Start date
bigden1971
New member
I like this routine the best out of everything I have tried. It goes as follows
Mon: Chest & Biceps
Tues: Legs & Calves
Wed: Abs & Cardio
Thurs: Shoulders & Triceps
Friday: Back
Sat: Abs & Cardio
OR I just do a bodypart a day. It goes as follows:
Mon: Chest & Cardio
Tues: Biceps & Abs
Wed: Legs & Calves
Thurs: Shoulders & Cardio
Friday: Triceps & Abs
Saturday: Back & Cardio
Sets per bodypart goes as follows:
Chest: 12-13
Biceps: 10-11
Legs: 16-18 Calves: 5-6
Shoulders (and traps): 16
Triceps: 12
Back: 14-16
Mon: Chest & Biceps
Tues: Legs & Calves
Wed: Abs & Cardio
Thurs: Shoulders & Triceps
Friday: Back
Sat: Abs & Cardio
OR I just do a bodypart a day. It goes as follows:
Mon: Chest & Cardio
Tues: Biceps & Abs
Wed: Legs & Calves
Thurs: Shoulders & Cardio
Friday: Triceps & Abs
Saturday: Back & Cardio
Sets per bodypart goes as follows:
Chest: 12-13
Biceps: 10-11
Legs: 16-18 Calves: 5-6
Shoulders (and traps): 16
Triceps: 12
Back: 14-16
This was my training routine:
Mon. - Chest/Bi's
Tues.- Back
Weds. - Quads/calves
Thurs.- shoulders/tris
Fri - rest
Sat - Hams/calves
Sun - rest
I liked that routine very much its solid! Hey guys look at this workout, and lemme know what you think. By the looks of it you guys will probly think it is not enough. Intensity is the key though!
http://www.steroid.com/workout.php
Mon. - Chest/Bi's
Tues.- Back
Weds. - Quads/calves
Thurs.- shoulders/tris
Fri - rest
Sat - Hams/calves
Sun - rest
I liked that routine very much its solid! Hey guys look at this workout, and lemme know what you think. By the looks of it you guys will probly think it is not enough. Intensity is the key though!
http://www.steroid.com/workout.php
silver_shadow
New member
please go back and check... not everyone is running 5x5.tzan said:
anyway, here's my routine (not on cycle BTW):
Tues:
squat, sets of 5 and then ramp up using 3s and finally doubles and singles till i can't lift more weight.
flat bench (same as squat)
pendlay rows (5x5, last set is as heavy as i can do)
abs 5x10 (weighted needsize crunches... love these)
Thurs:
deads (sets/reps same as on Tues)
incline bench (5x5)
pendlay rows (same as inc bench)
(all weights are light on this day)
Sat:
squats (5x5 + 1x8... med weights)
flat bench (same as squats)
pendlay rows (same as squats)
NS crunches 5x10
Sun:
warmup chins/pull-ups
power cleans (sometimes high-pulls - depends on what i feel like) - work up to 1rep max for the day
good mornings (5x5 heavy)
military press (work up to 1rep max for the day)
upright rows (5x5 as heavy as possible)
one exercise of tri (choose from skull crushers/CG bench) 3x8 - medium weight
one bi exercise (DB/BB/BB preacher curls) 3x8 - med weight
rest between sets is as long as it takes to be able to bounce back for the next. after every w/o i'll do a few mins of warm down cardio.
NOTE: most ppl won't be able to get through this... i find myself lucky in that i can recover even with 4-6 hrs of sleep sometimes. it's something i've recently developed and i'm making good gains. not tested it out on gear, but i'd expect some wonderful results when i do
Last edited:
silver_shadow
New member
forgot to mention... right now my lifts are progressing fairly decently. when they slow down, i will throw in 2 wks of the same routine but all weights will be light and compound lifts restricted to 5x5. then i plan on cycling 4 wks of this and 2 wks light
U
UA_Iron
Guest
I find a lot of people pushing powerlifting routines in the training forum.
Supercompensation split:
Day 1: Chest and calves
Day 2: Back
Day 3: off
Day 4: Arms
Day 5: Legs
Day 6: Shoulders and Traps
Day 7: off
Chest
Bench: 2x10, 2x8, 1x6, 1x4
Incline DB Press: 1x10, 2x8, 1x6
Pec-dec, or incline flyes: 3 sets pyramiding up in weight down in reps
Back
Deads: 1x10, 5x5, 1x4 (that was today's dead workout)
BB Rows: 2x10, 2x8, 1x6
DB Rows: 2x10, 2x8
Pull downs: 1x10, 2x8, 1x6 (then forced reps)
Wide grip cable rows (pull towards neck): 1x10, 2x8
**Done in this order back has never gotten thicker (pulldowns and pull ups overrated)
Arms
close grip bench: 2x10, 2x8, 1x6
weighted dips: bwx10, 1x10, 2x6
BB Curls: 2x10, 2x8, 1x6
Preacher curls: 2x10, 2x8
Skull crushers: 2x10, 2x8
Incline DB curls: 1x10, 2x8
V-bar extension: 2x10, 1x8, 1x6
Maybe more bicep stuff, I hate arm day.
Legs
Squats: 2x10, 2x8, 2x6 (gonna change that up soon, training for a small comp)
Leg Press: 4x6
Leg Extension: 1x10, 2x8
Leg Curls: 3x8 (not done if I already did SLDL's)
Seated Calf raises: 1x20, 1x15, 2x12
Standing Calf Raises: 1x15, 2-3x12
Shoulders
Military Press: 2x10, 2x8, 1-2x6
DB Press: 1x10, 2x8
Reverse Flyes on pec deck
Front shoulder raises with a 45lb plate sometimes
Traps
BB shrugs
DB shrugs
everything's subject to change. The rep schemes are a general idea but instinctively if I can hit it harder then I will do that.
Supercompensation split:
Day 1: Chest and calves
Day 2: Back
Day 3: off
Day 4: Arms
Day 5: Legs
Day 6: Shoulders and Traps
Day 7: off
Chest
Bench: 2x10, 2x8, 1x6, 1x4
Incline DB Press: 1x10, 2x8, 1x6
Pec-dec, or incline flyes: 3 sets pyramiding up in weight down in reps
Back
Deads: 1x10, 5x5, 1x4 (that was today's dead workout)
BB Rows: 2x10, 2x8, 1x6
DB Rows: 2x10, 2x8
Pull downs: 1x10, 2x8, 1x6 (then forced reps)
Wide grip cable rows (pull towards neck): 1x10, 2x8
**Done in this order back has never gotten thicker (pulldowns and pull ups overrated)
Arms
close grip bench: 2x10, 2x8, 1x6
weighted dips: bwx10, 1x10, 2x6
BB Curls: 2x10, 2x8, 1x6
Preacher curls: 2x10, 2x8
Skull crushers: 2x10, 2x8
Incline DB curls: 1x10, 2x8
V-bar extension: 2x10, 1x8, 1x6
Maybe more bicep stuff, I hate arm day.
Legs
Squats: 2x10, 2x8, 2x6 (gonna change that up soon, training for a small comp)
Leg Press: 4x6
Leg Extension: 1x10, 2x8
Leg Curls: 3x8 (not done if I already did SLDL's)
Seated Calf raises: 1x20, 1x15, 2x12
Standing Calf Raises: 1x15, 2-3x12
Shoulders
Military Press: 2x10, 2x8, 1-2x6
DB Press: 1x10, 2x8
Reverse Flyes on pec deck
Front shoulder raises with a 45lb plate sometimes
Traps
BB shrugs
DB shrugs
everything's subject to change. The rep schemes are a general idea but instinctively if I can hit it harder then I will do that.
silver_shadow
New member
yea but not everyone there is a PL. alot of bros there are rec lifters.UA_Iron said:
JKurz1
Banned
Back
Deads: 1x10, 5x5, 1x4 (that was today's dead workout)
BB Rows: 2x10, 2x8, 1x6
DB Rows: 2x10, 2x8
Pull downs: 1x10, 2x8, 1x6 (then forced reps)
Wide grip cable rows (pull towards neck): 1x10, 2x8
**Done in this order back has never gotten thicker (pulldowns and pull ups overrated)
how do you like this back routine? Nice mass gains? Time in gym? 45 minutes?
Deads: 1x10, 5x5, 1x4 (that was today's dead workout)
BB Rows: 2x10, 2x8, 1x6
DB Rows: 2x10, 2x8
Pull downs: 1x10, 2x8, 1x6 (then forced reps)
Wide grip cable rows (pull towards neck): 1x10, 2x8
**Done in this order back has never gotten thicker (pulldowns and pull ups overrated)
how do you like this back routine? Nice mass gains? Time in gym? 45 minutes?
U
UA_Iron
Guest
JKurz1 said:
I like this back routine a lot. I've seen really good mass gains in the past couple months I've been doing it.
It's usually like an hour and a half in the gym though
