Workout routines- please post...

[Swoolen_Puppy]

Ok heres the deal,I have been on the same program for several years and want to switch.I do change the routine up as far as mixing up the sets and reps. It has worked for me but I am expanding my horizons now and need some ideas.
Here is what I am currently doing..

M,w,f- chest, tris and abs
t,th- shoulders,back,bi's,legs and abs
sa,su- rest

sets look something like this...
warmup x2 12,10,8,6,4
" " 12,10,8,6, 3x2
" " 10,8,6,6,6
" " 10,8,6,4,2,2,2
These are on main lifts bench,squat,power clean etc..


the smaller muscle groups are like this...
12,12,12,12
10,10,10,10
8,8,8,8,8
6,6,6,6,6


I have read different things in magazines but often get lost. What are some of the workouts some of you peeps are doing? I want ideas especially on biceps. I think my bi's are the only thing I am lacking. I pump the shit out of them but they dont grow like the rest of my body. Any info is appreciated and greenie will be delivered
S_P

 

[scout69]

Everyones different bro as for me right now I'm restricted to the crib so all my workouts are the Basics...Mon Back--Tue,Bis---Wed Chest and Tris----Thur,Shoulders---Fri,Legs..Sat and Sun off but sometimes i'll throw an extra day of arms in during the weekend except when Football is on because than Im on the Couch Dinking..I know I Know but it's football Feb 5 it's over.....LoL

 

[wayneboard1]

If I were you I would look up the thread on this first page about radars workout program. it's called my first week on radars program. I swear I am only one day into it, and it hurts so good.

 

[bigbair]

I guess the main question is what are your goals? That will have a large role in what you could do different.

I got bored last year with what I was doing and wanted to get back to the basics, a program centered on the core lifts and omit a lot of the BS that had found its way into my routine. Not that the BS is bad, but I just wanted something different. I wound up finding a program posted by MadCow (don't know much about him except that he is highly reputable and there are alot of vets who speak highly of his program). It was the real deal. The program was centered on squats, deads, bench, and front presses with some minor peripherial stuff included. The main thing was the progression of sets and reps over the duration of the program, it was something I hadn't seen before and it WORKED. I puked more than once while pushing through this. Strenght went through the roof too.

I don't know where to find it, but you could do a search around the lifting forum and see what you find. I think I have it printed off somewhere. I'll look and see if I can find it if your interested.

Like I said, your goals are the key. But I know that's not news to you.

BB

 

[monster2929]

nobody with 20 inchers curls 20lb dumbells curl and do tris heavy at least 1x a week and pump em the other times dont be afraid to train sets of three with ur bis, and train ur forearms hard too, reverse curls will "pop" ur brach out which lies under ur bicep giving u a bigger bicep

 

[kethnaab]

go here, for starters:

http://www.elitefitness.com/forum/showthread.php?t=385111

 

[bigbair]

go here, for starters:

http://www.elitefitness.com/forum/showthread.php?t=385111

Good post. About everything you need to change your routine is there.

BB

 

[1392477]

This is working well for me:

Sun - rest
Mon - Legs & Calves
Tues - Check & Forearms
Wed - Cardio & Abs
Thurs - Back, Biceps & Calves
Fri - Shoulders, Traps & Tri's
Sat - Cardio & Abs

Leg Workout

Squats - 12,10,8,6,4 (failure)
Stiff Legged DL 3 x 12
Leg Press, 3 x 12
Leg Extenstion, 3 x 12
Leg Curl, 3 x 12
Standing Calf Raises, 3 x 12 (heavy)
Seated Calf Raises, 3 x 12 (heavy)

Chest & Forearm Workout

Flat Bench Press, 12,10,8,6,4 (failure)
Incline Bench, 3 x 10
DB Flyes, 3 x 8
Decline Machine Press, 3 x 10

Forearm Curls, 3 x 12 (kneeling on ground, forearms over bench)
Reverse Forearm Curls, 3 x 12 (sitting on preacher curl bench, palms down)

Back, Biceps & Calves

Pullups (bodyweight) 3 x 10
Bent Over BB Rows, 12, 10, 8, 6, 4 (failure)
Wide Grip Pulldowns, 3 x 10 (behind neck)
Pulley Rows, 3 x 10
Hyperextensions, 3 x 12

Standing BB Curls, 12, 10, 8, 6, 4 (failure)
Standing DB Hammer Curls, 3 x 10
Incline DB Curls, 3 x 8

Standing Calf Raises, 4 x 25 (medium)
Seated Calf Raises, 4 x 25 (medium)

Shoulders, Traps & Triceps

Shoulder Press, 12, 10, 8, 6, 4 (failure) in front of face
Standing DB Lateral Raise, 3 x 10
Standing DB Front Raise, 3 x 10
Bent Over DB Rear Delt, 3 x 10

BB Shrugs, 5 x 12 (heavy)
Close Grip BB Upright Rows, 3 x 10
DB Shrugs, 3 x 10

Close Grip Bench Press, 12, 10, 8, 6, 4 (failure)
Rope Triceps Pushdown, 3 x 12
Weighted Dips, 3 x 12

This is working well for me and I can complete each workout in under 1 hour. I usually warm up with 20 minutes or cardio and some stretching before hand. Days off I just play with my kid at the park or just do some cruenches at home while watching TV.

Keep your diet in check, keep rest between sets to a minimum and your intensity high and you will see results.