Sample Routines

[future]

I did an old offseason routine for 8 week from powerlifting:
It was a 3/2 split:
Day 1: Chest/Back
Day 2: Legs
Day 3: Arms, Shoulders
Day 4: off
Day 5: off


I would do 1 exercise for each bodypart. Do about 8-10 sets for larger muscles 6-8 for smaller. Reps just went by how I felt but usually were high rep to failure. I would to warm ups but try to get 3-4 work sets for each exercise. Then I would take off a couple of days. IF I was a bit tired I would take a third day off then repeat the cycle. Then start up training for my powerlifting again. I was usually very fresh and ready to role. I do almost no free weight exercises during this time. I just rested up alot.

 

[future]

DELT BLAST



Delts struggling? Try this for a few weeks.

I have read things like this before. I would only do this once a week. Someone with better recovery might be able to do it on a rotating routine of 3 sessions in 2 weeks.


You can use whatever equipment you have handy. The movements are what really matters. If you can't do upright rows substitute for slow rep shrugs or Kelso rows.
warm up rotators, light sp work 1x20


Delt Blast: One NASTY SET!
Smith Shoulder Press 8-12 reps
Upright Rows 8-12 reps
Smith Shoulder Press 6-8 reps (less reps cause of fatigue)
Upright Rows 6-8 reps
Smith Shoulder Press 4-6 reps
Upright Rows 4-6 reps
21's (dumbell laterals done in 3 directions)


STRETCH. DONE. You can drop the weight if you need to as the sets progress because of fatigue as well. It all depends on what you can do.
Again, there are lots of routines. This is just one.

 

[future]

"Tri" This

Swissball Dumbell Skullcrushers (that's a dumbell in EACH hand) do as many reps as you'd like but in a higher range of 12-15 reps. Then go straight to tricep pushdowns. Don't lock out. Smooth and controlled reps. 5 cnt up...5 cnt down. Same idea for reps. Once you are done STRETCH! Take a dumbell like a one arm dumbell overhead ext and just let the dumbell hang for about 30 sec each arm.


Repeat for 2 more sets.


Last thing:
JM Press or Rev Grip Press for high reps. 1 set. 15+ reps. Stretch. If you hit 30 reps great.
There is nothing magical about this routine. Just another idea. Skullcrushers are the best tricep exercise that I know of. I totally recommend them. The swiss ball is just more comfortable than the bench.