Post Your Routine (Read before posting)

[DusheR]

Originally Posted by Dave_E30

What are you actually trying to achieve...

General full body fittness and core strength Id assume. Looks very good to me. Personally would end up a sweaty breathless mess doing this sort of workout.

Only thing I would change it have more rest, maybe 2 days on, 1 day off at least.

[joeybop]

Originally Posted by DusheR

General full body fittness and core strength Id assume. Looks very good to me. Personally would end up a sweaty breathless mess doing this sort of workout.

Only thing I would change it have more rest, maybe 2 days on, 1 day off at least.

thanks

yeah its awsome for fitness when you have done a workout (to the max) it feels like you have just been beat up by god himself !!

i would say for ppl that aint to fit to maby do it 2 days on 1 off but i have alwas done 3 on 1 off its just wot works for me tbh

[McGuire86]

Altered mine abit..

Monday - Legs

Barbell Full Squat - 8-10x4
Hack Squat - 8-10x4
Leg Extensions - 10x4
Lying Leg Curls - 10x4
Standing Calf Dumbbell Raises - 12x4

Tuesday - Chest

Barbell Bench Press - 8-10x4
Dumbbell Bench Press - 10x4
Incline Dumbbell Press - 10x4
Incline Flyes - 10x4

Wednesday - Back

Barbell Deadlift - 8-10x4
Reverse Grip Bentover Barbell Rows - 10x4
Barbell Bentover Rows - 10x4
Dumbbell Rows 10x4
Wide Grip Chin Ups 10x4

Thursday - Cardio & Abs

20-25minutes Cross country Interval jogging, sprint, jog, sprint etc. 2.5miles
Cross-Body Crunch - 20x4
Air Bike - 20x4
Crunches - 20x4
Jackknife Sit-Up Failx4

Friday - Shoulders

Seated Barbell Military Press - 10x4
Barbell Front Raises - 10x4
One-Arm Side Laterals - 10x4
Seated Bent-Over Rear Delt Raise - 10x4
Barbell Shrugs - 10x4

Saturday - Arms

Standing Tricep Dips - 8-10x4
Standing Dumbbell Triceps Extension - 10x4
Tricep Dumbbell Kickback - 10x4
Zottman Curl - 10x4
Hammer Curls - 10x4
One Arm Dumbbell Preacher Curl - 10x4

[McGuire86]

Been on a 4 day split for a few weeks now.

Monday Chest / Triceps

Press ups - 12, 12
Flat Barbell Bench Press - 12, 10, 10, 10, 10
Incline Barbell Bench Press - 10, 10, 10, 10
Incline Dumbbell Bench Press - 10, 10, 10, 10
Incline Dumbbell Flyes - 10, 10, 10, 10
Tricep Dips - 10, 10, 10, 10
Standing Overhead Tricep Extension - 10, 10, 10
Barbell Skull Crusher - 10, 10, 10

Tuesday Back / Biceps

Widegrip Chinups (palms facing out) - 10, 10, 10, 10
Barbell Deadlift - 12, 10, 10, 10, 10
Reverse Grip Barbell Row - 10, 10, 10, 10
Bent Over Dumbbell Rows - 10, 10, 10, 10
Single Dumbbell Rows - 10, 10, 10, 10
Barbell Preacher Curls - 10, 10, 10, 10
Incline Alternate Dumbell Curls - 10, 10, 10
Standing Bent Over Concentration Curls - 10, 10, 10

Wednesday Cardio

3 Mile Cross Country Run (sprint intervals)

Thursday Shoulders

Standing Military Press - 12, 10, 10, 10, 10
Seated Dumbbell Press - 10, 10, 10, 10
Alternate Dumbbell Front Raises - 10, 10, 10, 10
Seated Dumbbell Lateral Raises - 10, 10, 10, 10
Incline Dumbell Rear Delt Raises - 10, 10, 10, 10
Barbell Shrugs - 10, 10, 10, 10

Friday Legs

Bodyweighted Squats - 15, 15
Barbell Squats - 15, 12, 12, 12, 12
Hack Squats - 12, 12, 12, 12
Leg Extensions - 12, 12, 12, 12, 12
Hamstring Curls - 12, 12, 12, 12, 12
Standing Barbell Calf Raises - 15, 15, 15, 15, 15

Saturday Abdominals

Planks - 5x 2minute
Sit ups - 30, 30, 30, 30, 30
Alternate Sit ups - 15, 15, 15, 15, 15
Tuck Crunch - 30, 30, 30, 30, 30
Air Bike - 15, 15, 15, 15, 15
Jack Knife Sit Ups - 20, 20, 20, 20, 20

To add size, muscle separation, strength. Might be adding another run onto Saturday if bodyfat increases or abdominal definition progress slows.

[ltp22]

I've took this workout off of www.muscleandbrawn.com. It's supposed to be the routine of Dwayne Johnson, seems to be working for me and I have slightly altered it. I've only been training properly on this for 2 weeks and it supposed to be for bulking, anyway here it is.


Day 1 – Shoulders

Seated Military Press Machine – 3 sets x 21 reps
Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
Hammer Strength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Shrugs (drop set after hammer shrugs) - 4 x 12

Day 2 – Back

Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
Seated Row – 5 sets x 12, 10, 8, 6, 4 reps
One Arm Row – 4 sets x 12 reps
Dead lift – 4 sets x 15, 15, 12, 12 reps

Day 3 – Legs

Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge – 4 sets x 8 reps per leg
Leg Curl – 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)

Day 4 – Arms

Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
Preacher Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps

Day 5 – Chest

Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover – 4 sets x 12 reps
Push Ups – 4 sets x 15 reps (superset with crossovers)

I do my abs twice a week on a small circuit, so far so good. I'm on a diet with this routine and I have put on 6lb of muscle in two weeks, with my body fat only increasing from 14% to 18%. It's the first time I have really been on a proper diet and routine so if any advice could be given I'm all ears.

Luke

[McGuire86]

Are you training 5 days in a row ?? That's a fair bit, risk overtraining. And you shouldn't really be increasing bodyfat but to go from 14% to 18% in just 2 weeks suggests you're putting on the wrong weight. No way can you add 6lbs of muscle in just two weeks, it would be closer to 1 year lol. I think the weight you have added is a combination of water and fat.

[ltp22]

Originally Posted by McGuire86

Are you training 5 days in a row ?? That's a fair bit, risk overtraining. And you shouldn't really be increasing bodyfat but to go from 14% to 18% in just 2 weeks suggests you're putting on the wrong weight. No way can you add 6lbs of muscle in just two weeks, it would be closer to 1 year lol. I think the weight you have added is a combination of water and fat.

Yeah I'm training Monday to Friday with that routine with weekends off. I'm only going off of these scales from the gym with my weight so the figures are probably wrong lol

Edit: just spoke to my partners sister, she's a personal trainer with some tanita Bc-545 body composition scales, which is where I got the numbers from. The numbers I said are correct but the time scale is wrong. I was last on them end of November, so that's the time scale of when I've put the weight on. My bad...

[P90PTS]

Jim Wendler 5/3/1.

/Thread.

[Giraffe]

Originally Posted by P90PTS

Jim Wendler 5/3/1.

/Thread.

Why /Thread?

[matt_vtr_15a]

I have done push/pull/legs for a while now and it's my preferred training style, recently changed up my training and this is my new push/pull/legs routine have 3 different variations in a constant repetitive cycle.

It incorporates predominantly heavy compound exercises with my rep and set range aiming for absolute failure, with stretches incorporated into every session I have exampled the stretches in the first variation of push/pull/legs.

I will rest and refeed every sunday, exercise volume is fairly low so I don't feel recovery will be a major issue for me personally.

Soo here it is, I have such a variation to my rep range I CBA to write it down at the moment unless people would benefit from it in which case I will.

Push 1

- Flat BB Bench Press
- Machine Chest Press
- Chest Stretch
- Shoulder Press
- Side Lateral Raise
- Shoulder Stretch
- Narrow Grip Press-up
- Tricep Stretch
- Abs Rope Crunch

Pull 1

- Undergrip Weighted Pullups
- Barbell Row
- T-Bar Row
- Seated DB Curl
- Barbell Shrug

Legs 1

- Standing Calf Raise
- Glute Ham Raise
- Hamstring Stretch
- Squat
- Glute Ham Raise (Again)
- DB Lunge
- Ham & Quad Stretch

Push 2

- Flat BB Bench Press
- Seated BB Shoulder Press
- Side Laterals
- Weighted Dips

Pull 2

- Weighted Pullups
- Deadlifts
- Barbell Curl
- Preacher Curl
- Shrugs

Legs 2

- Standing Calf Raise
- Stiff Leg Deadlift
- Leg Press
- Pull Throughs
- Lunges

Push 3

- Incline DB Benchpress
- Seated DB Shoulder Press
- Side Lateral Raise
- Narrow Grip Pressup

Pull 3

- Wide Grip Lat Pulldown
- T Bar Row
- Hammer Curl
- Preacher Curl
- Shrug

Legs 3

- Seated Calf Raise
- Stiff Leg Deadlift
- Squat
- Hamstring Curl
- Barbell Lunges