Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Any one know any good exercises to get your adonis belt and obliques to pop out????

abs and obliques have a lot to do with BF%, especially the intercoastals area.

However, I'd do something like this:

leg raises: 4 x 2 mins (build up to it)

regular situps supersetted with situps with legs in the air: 4 x 100

Keep it simple with lots of reps....every other day

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Let me help you guys. Post up.

 

[desmond]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Awesome thread Alc. I'm currently on the omega program, so there is no point asking away for me, but am as always impressed with your dedication to helping others

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Awesome thread Alc. I'm currently on the omega program, so there is no point asking away for me, but am as always impressed with your dedication to helping others

OMEGA is great. He will def. help you reach your goals.

 

[Black Boxster]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Great thread bro! I like it pretty basic( Well, I think it's basic...)
I always get the best growth from using mostly compound excerises, and really limiting my isolation movements. I'm also a firm believer in "muscle confusion" ...changing the routine every 6-8 weeks.

All workouts start off with 10 minutes of hard stretching, plus some light low jacks, bends and thrust, etc to get the blood moving.
I also do a warm up set on every major movement:

Mondays: ( My FAVORITE work out day)
Chest, Shoulders, triceps

Flat Bench:
1x15-16 reps(Warm up)
1x8 reps + two forced (10 total)
enough rest to strip down weight
1x8-failure( Forced reps to my chest will explode)

Inclines:
1x16reps (Warm up)
1x8 reps + two forced (10 total)
enough rest to strip down weight
1x8-failure

Star Trac Pec Flys
1x13-14reps
1x8-10

Incline Dumbell Press
1X 11-12reps
1X 6-8 reps

Dips
2X failure

Pec Deck
I go heavy..
1X9 reps ( normally 7 with 2 forced)
1X9 reps ( normally 7 with 2 forced)
1x6 +2 forced[ These last two sets are supersetted..I drop down 30lbs to get the last 6 +2 forced reps out after this, my pecs are ready to jump off my chest!)


Shoulders: I use almost nothing but machines during this cycle:

Hammer Strength NTS Shoulder press:
1x14-15 reps
1x8, superset , drop weight crank out an additional 6+reps

Nitro Overhead press
1x9 (7+2)
1x8 (5+3 forced)...weight is INCREASED on this set

Nitro Laterals
1x12( 2-3 forced)
1x8-10 (2-3 forced)

Star Trac Rear Deltoid fly
1x14
1x12
1x8 ( weight is added every set)

Triceps

Seated Dip machine:
Focused on tri's only
1x6/ drop weight 1x5-6MAX
1x8/drop weight 1x5-MAX

Rope pull downs
1x14
1x6/decrease weight no rest do 1x6-max
1x6/decrease weight no rest do 1x6-max

Lying down tricep extentions:
1x14
1x6/decrease weight no rest do 1x6-max
1x6/decrease weight no rest do 1x6-max

After all workouts do some pretty insane stretching ( wife is into Yoga)
and 15 minutes of treadmill....then straight home for a PWO Shake!!!!

Will post up my other days...

 

[Pikaberdot]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Any thoughts on the following 5 day workout split I made for myself??


Monday: Legs & Abs

Squats:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Leg Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Calf Raises:
(2x sets, 20 reps – works slow twitch fibers, no rest between sets)

Set 1:
Set 2:

Hack Squats:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Weighted Lunges:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:


Abs:

Tuesday: Chest

Flat BB Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Incline DB Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Decline DB Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Hammer Incline Machine Press:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Incline DB Flyes:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

White Fly Machine:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Wednesday: Back

Deadlifts:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Weighted Hyperextensions:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Weighted WG Pull-ups:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Set 1:
Set 2:
Set 3:

White Row Machine:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Seated Row Machine:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Serratus Cable Pulldowns:
(3x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:
Set 3:


Thursday: Shoulders

DB Shoulder Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Standing Military Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Upright BB Row:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Shoulder Machine Press:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Rear Delt Flyes on Incline Bench & Rear Delt Machine
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1: Set 1:
Set 2: Set 2:
Set 3: Set 3:

Front Plate Raises:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Seated DB Shrugs:
(2x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:
Set 2:

Friday: Arms & Abs

Straight BB Curls:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Standing Cable Curls (D-bar):
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Incline DB Curls:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

CG Bench Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Decline DB Skullcrushers:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Dips:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Cable Pushdowns:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Great thread bro! I like it pretty basic( Well, I think it's basic...)
I always get the best growth from using mostly compound excerises, and really limiting my isolation movements. I'm also a firm believer in "muscle confusion" ...changing the routine every 6-8 weeks.

All workouts start off with 10 minutes of hard stretching, plus some light low jacks, bends and thrust, etc to get the blood moving.
I also do a warm up set on every major movement:

Mondays: ( My FAVORITE work out day)
Chest, Shoulders, triceps

Flat Bench:
1x15-16 reps(Warm up)
1x8 reps + two forced (10 total)
enough rest to strip down weight
1x8-failure( Forced reps to my chest will explode)

Inclines:
1x16reps (Warm up)
1x8 reps + two forced (10 total)
enough rest to strip down weight
1x8-failure

Star Trac Pec Flys
1x13-14reps
1x8-10

Incline Dumbell Press
1X 11-12reps
1X 6-8 reps

Dips
2X failure

Pec Deck
I go heavy..
1X9 reps ( normally 7 with 2 forced)
1X9 reps ( normally 7 with 2 forced)
1x6 +2 forced[ These last two sets are supersetted..I drop down 30lbs to get the last 6 +2 forced reps out after this, my pecs are ready to jump off my chest!)


Shoulders: I use almost nothing but machines during this cycle:

Hammer Strength NTS Shoulder press:
1x14-15 reps
1x8, superset , drop weight crank out an additional 6+reps

Nitro Overhead press
1x9 (7+2)
1x8 (5+3 forced)...weight is INCREASED on this set

Nitro Laterals
1x12( 2-3 forced)
1x8-10 (2-3 forced)

Star Trac Rear Deltoid fly
1x14
1x12
1x8 ( weight is added every set)

Triceps

Seated Dip machine:
Focused on tri's only
1x6/ drop weight 1x5-6MAX
1x8/drop weight 1x5-MAX

Rope pull downs
1x14
1x6/decrease weight no rest do 1x6-max
1x6/decrease weight no rest do 1x6-max

Lying down tricep extentions:
1x14
1x6/decrease weight no rest do 1x6-max
1x6/decrease weight no rest do 1x6-max

After all workouts do some pretty insane stretching ( wife is into Yoga)
and 15 minutes of treadmill....then straight home for a PWO Shake!!!!

Will post up my other days...

The basic principles are correct. Shocking the muscle will force the muscle to recruit new muscle fiber and grow. Also, compounds are the best because you can lift heavier weights in a strict form.

However, you are doing too much in one day IMO.

I do chest alone, arms alone and shoulders alone.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Any thoughts on the following 5 day workout split I made for myself??


Monday: Legs & Abs

Squats:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Leg Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Calf Raises:
(2x sets, 20 reps – works slow twitch fibers, no rest between sets)

Set 1:
Set 2:

Hack Squats:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Weighted Lunges:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:


Abs:

Tuesday: Chest

Flat BB Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Incline DB Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Decline DB Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Hammer Incline Machine Press:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Incline DB Flyes:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

White Fly Machine:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Wednesday: Back

Deadlifts:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Weighted Hyperextensions:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Weighted WG Pull-ups:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Set 1:
Set 2:
Set 3:

White Row Machine:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Seated Row Machine:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Serratus Cable Pulldowns:
(3x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:
Set 3:


Thursday: Shoulders

DB Shoulder Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Standing Military Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Upright BB Row:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Shoulder Machine Press:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Rear Delt Flyes on Incline Bench & Rear Delt Machine
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1: Set 1:
Set 2: Set 2:
Set 3: Set 3:

Front Plate Raises:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Seated DB Shrugs:
(2x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:
Set 2:

Friday: Arms & Abs

Straight BB Curls:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Standing Cable Curls (D-bar):
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Incline DB Curls:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

CG Bench Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Decline DB Skullcrushers:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Dips:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Cable Pushdowns:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

I think this is a good place to start. If it's working for you, stick with it, until you feel like you have really gotten all you can get from it, then switch it up. At first, it may appear that you are doing too much, but you're only doing 2 sets an exercise and mixing it up. I do that sometimes also.

 

[Pikaberdot]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Thanks Bro.

I spent a while on designing this one for myself. I'm entering the fourth week and making good gains so far. Mostly notice my body composition is changing (definitely a good thing).

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Thanks Bro.

I spent a while on designing this one for myself. I'm entering the fourth week and making good gains so far. Mostly notice my body composition is changing (definitely a good thing).

Body composition meaning mesomorph / ectomorph / endomorph?