hey everybody, i wanna hear some....

[AlPhASiLvErBaCk]

.... some of you more experienced guys's workout schedules
what kind of split
how many exercices/reps/sets per body part
training techniques ie. drop sets, supersets etc.
just trying to get some ideas to switch up my routine boys
much appreciated!

 

[zackdarnell]

What are your goals?

Here is my current routine:

Sunday (Squats and bench assistance lifts):
Squats
Dips (weighted)
Shoulder press
Close grip bench
Crunches (3 sets of 25)

Tuesday (deadlift and squat assistance)
Deads
Box squats
Glute-Ham Raises
Calve raises (3 sets of 15)

Thursday (Bench and deadlift assistance):
Bench
SLDL's
Wide Grip Pulldowns
Bent-over Barbell rows
Curls


It is done on an 8-week cycle. the first 2-weeks, all exercises (except calves and abs) are done 3 sets of 10 reps. Weeks 3-5, the main lifts are done 3 sets of 6, with 3 sets of 8 done on the assistance lifts. Weeks 6-8, the main lifts are done 3 sets of 3, with the assistance lifts being done 3 sets of 6. Box squats are the exception to this. They are done 8 sets of 2 to work on speed out of the bottom.