Post Your Routine (Read before posting)

[McGuire86]

To help stop this smaller section of the forum filling up with the same threads:

Use this thread to post your current training routine and what you are trying to achieve from it.

If you're looking for help, want some constructive criticism or simply sharing with others what has worked for you.

All training routines, if it's for body building, athletics or just personal fitness post it here.

Include the whole weeks training, all exercises, reps etc and what your goals are.

[P90PTS]

I'm currently following a slight adaptation of the Dorian Yates Blood and Guts training routine, it's intense and is definately increasing my weights on a weekly basis!

[McGuire86]

Post it up mate, or link it if it's online

[daveg1]

Originally Posted by P90PTS

I'm currently following a slight adaptation of the Dorian Yates Blood and Guts training routine, it's intense and is definately increasing my weights on a weekly basis!

just been looking at this, it looks intense.

One thing ive been focusing on recently is my negatives i really find it helps

[stupotvtr]

Well atm I've been trying to build muscle and loose a bit of body fat not great to do both at the same time I know. Also I go to the gym mostly at night ie 10pm not great also. Any how here's my routine:

Monday: shoulders

Shoulder press dumbells 3x6 28kg
Upright row easy bar 3x10 35kg
Front raises 3x8 14kg
Lateral raises 3x8 12kg
Not sure what this is called but you have a barbell with weights on one end other end against a wall and you push it towards wall??
^ 3x10 50kg
Upright row-to shoulder press barbell 3x12 20kg inc bar

Tuesday cardio
5km on running 25-26min
1km x trainer 8-9min

Wednesday chest and bicep
Benchpress 3x6 70kg
Incline benchpress 3x8 50kg
Chest fly (machine) 3x8 127kg
Bicep curl easy bar 3x7 35kg
Hammer curls dumbells 3x8 16kg
Preacher curl machine 1 arm at a time 2x6 22kg

Thursday cardio
5km on running 25-26min
1km x trainer 8-9min

Friday back and tricep
Dead lift 3x10 70kg
Bent over row 3x10 50kg
Lat pull down machine 3x8 58kg
Thing like rowing but a weighted 3x8 58kg
Tricep push down 3x8 32kg
Over head press 3x10 30kg
Tricep dips 3x10

I'm 6ft1" and weigh 72kg
I neglect my legs but do squats now and again

Basically looking to add muscle but would like some definition too.
I use protein and creatine, only protein when I can afford it though

Any help would be good thanks.

[P90PTS]

Done a bit of work on back and neck tonight here is how it went:

All my work is 4 sets, 1/2 warmup and then 2/3 working sets. This will be indicated with a WU or a WS for indication.

Lats: (Hammer Strength)

90kg*12 WU
110kg*10 WU
140kg*8 WS
160kg*6 WS

Seated Row: (Hammer Strength)

90kg*10 WU
110kg*10 WU
140Kg*8 WS (Straps)
160Kg*6 WS (Straps)

T-Bar Row: (Weight is inc. Olympic Bar)

70Kg*10 WU
95Kg*10 WU
105Kg*8 WS (Straps)
110Kg*6 WS (Straps)

Shrugs: (All done using straps) (All those hater's I've a video of a 170kg shrug for 10 using the hex bar on my phone that can be uploaded)

120kg*10 WU
150Kg*10 WU
170Kg*10WS
200Kg*6WS New 6RM

[McGuire86]

Originally Posted by stupotvtr

I'm 6ft1" and weigh 72kg
I neglect my legs but do squats now and again

Basically looking to add muscle but would like some definition too.
I use protein and creatine, only protein when I can afford it though

Any help would be good thanks.

I would strongly advise that you have one session for legs, if you neglect your legs you're missing out big time if you want to bulk. Training legs not only improves your core strength but improves your overall mass.

Also I would train triceps with chest and biceps with back, not the other way round or they may end up getting over trained.

Originally Posted by P90PTS

Done a bit of work on back and neck tonight here is how it went:

All my work is 4 sets, 1/2 warmup and then 2/3 working sets. This will be indicated with a WU or a WS for indication.

Lats: (Hammer Strength)

90kg*12 WU
110kg*10 WU
140kg*8 WS
160kg*6 WS

Seated Row: (Hammer Strength)

90kg*10 WU
110kg*10 WU
140Kg*8 WS (Straps)
160Kg*6 WS (Straps)

T-Bar Row: (Weight is inc. Olympic Bar)

70Kg*10 WU
95Kg*10 WU
105Kg*8 WS (Straps)
110Kg*6 WS (Straps)

Shrugs: (All done using straps) (All those hater's I've a video of a 170kg shrug for 10 using the hex bar on my phone that can be uploaded)

120kg*10 WU
150Kg*10 WU
170Kg*10WS
200Kg*6WS New 6RM

Good solid routine there, however I would replace shrugs with deadlifts for a better back workout and add the shrugs to your shoulder day

[DusheR]

Originally Posted by P90PTS

Done a bit of work on back and neck tonight here is how it went:

All my work is 4 sets, 1/2 warmup and then 2/3 working sets. This will be indicated with a WU or a WS for indication.

Lats: (Hammer Strength)

90kg*12 WU
110kg*10 WU
140kg*8 WS
160kg*6 WS

Seated Row: (Hammer Strength)

90kg*10 WU
110kg*10 WU
140Kg*8 WS (Straps)
160Kg*6 WS (Straps)

T-Bar Row: (Weight is inc. Olympic Bar)

70Kg*10 WU
95Kg*10 WU
105Kg*8 WS (Straps)
110Kg*6 WS (Straps)

Shrugs: (All done using straps) (All those hater's I've a video of a 170kg shrug for 10 using the hex bar on my phone that can be uploaded)

120kg*10 WU
150Kg*10 WU
170Kg*10WS
200Kg*6WS New 6RM

Haters gunna hate. That done on a smith machine? As above advice and Id add another exercise, maybe a lat pullover. I normally do around 6 exercises, 25-30 sets for my back, if your eating and resting enough you wont over train

[P90PTS]

Originally Posted by McGuire86

Good solid routine there, however I would replace shrugs with deadlifts for a better back workout and add the shrugs to your shoulder day

I only train deadlifts once a month due to the routine we are following and also a pretty shit lower back!

Originally Posted by DusheR

Haters gunna hate. That done on a smith machine? As above advice and Id add another exercise, maybe a lat pullover. I normally do around 6 exercises, 25-30 sets for my back, if your eating and resting enough you wont over train

Na all weights are done using an olympic bar, only ever use the smith machine for strict overhead press.

Usually we train in the region of 16-20 sets on over 4/5 exercises, would like to have incorporated some more work but the gym is still on reduced hours for the xmas period!

[DusheR]

Originally Posted by P90PTS

I only train deadlifts once a month due to the routine we are following and also a pretty shit lower back!



Na all weights are done using an olympic bar, only ever use the smith machine for strict overhead press.

Usually we train in the region of 16-20 sets on over 4/5 exercises, would like to have incorporated some more work but the gym is still on reduced hours for the xmas period!

Why only deadlift once a month? Is the routine your following from dorian yates' original blood and guts? If so you def wanna add pull overs as he always uses them to pre fatigue his lats. Also a lot of Bodybuilders dont do much deadlifts as they want to keep their waists as narrow as possible.

And to be fair that sucks! My gym was open christmas day haha

[P90PTS]

Originally Posted by DusheR

Why only deadlift once a month? Is the routine your following from dorian yates' original blood and guts? If so you def wanna add pull overs as he always uses them to pre fatigue his lats. Also a lot of Bodybuilders dont do much deadlifts as they want to keep their waists as narrow as possible.

And to be fair that sucks! My gym was open christmas day haha

Originally it was full blood and guts but it's been amended slightly by one of the boys I train with, just purely to mix it up really.

He does compete but in classics so doesn't really have a waist nor an exceptionally big lower half tbh so I can only presume that's his reasoning behind it. I personally love a deadlift!

[McGuire86]

Starting my 5 day split as of today, will do this for 12 weeks.

Monday - Legs

Barbell Full Squat - 8-10x4
Leg Extensions - 10x4
Lying Leg Curls - 10x4
Stiff Legged Dumbbell Deadlifts - 10x4
Standing Calf Dumbbell Raises - 12x4
Barbell Seated Calf 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
Bent Over One-Arm Long Bar Rows - 10x4
Dumbbell Rows 10x4

Thursday - Cardio & Abs

20-25minutes Cross country jog, around 3 miles.
Cross-Body Crunch - 20x4
Air Bike - 20x4
Crunches - 20x4
Jackknife Sit-Up Failx4

Friday - Shoulders

Seated Barbell Military Press - 10x4
One-Arm Side Laterals - 10x4
Dumbbell Lying One-Arm Rear Lateral Raise - 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

[stupotvtr]

Originally Posted by McGuire86

I would strongly advise that you have one session for legs, if you neglect your legs you're missing out big time if you want to bulk. Training legs not only improves your core strength but improves your overall mass.

Also I would train triceps with chest and biceps with back, not the other way round or they may end up getting over trained.

What day should I add legs? Dot really want to be in the gym another day of the week.

[DusheR]

Seems like a good home workout routine bud. I would personally change a couple of things. Can you get fit a pullup bar anywhere?

If you can this is what I would do:

Originally Posted by McGuire86

Starting my 5 day split as of today, will do this for 12 weeks.

Monday - Legs

Leg Extensions - 10x4
Barbell Full Squat - 8-10x4
Barbell Hack Squat - 8-10x4
Lying Leg Curls - 10x4
Stiff Legged Dumbbell Deadlifts - 10x4

Tuesday - Chest

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

Wednesday - Back

Barbell Deadlift - 8-10x4
Wide Grip Pullup - 10x4
Reverse Grip Bentover Barbell Rows - 10x4
Bent Over One-Arm Long Bar Rows - 10x4
Dumbbell Rows 10x4

Thursday - Cardio, Abs & Calfs

20-25minutes Cross country jog, around 3 miles.
Cross-Body Crunch - 20x4
Air Bike - 20x4
Crunches - 20x4
Jackknife Sit-Up Failx4
Standing Calf Dumbbell Raises - 12x4
Barbell Seated Calf Raises - 12x4


Friday - Shoulders

Seated Barbell Military Press - 10x4
One-Arm Side Laterals - 10x4
Dumbbell Lying One-Arm Rear Lateral Raise - 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

Then Id make sure (where possible) your last set of each exercise you always train to failure. Slow positive and negative reps and tight form. The above routine looks a lot better than most do in a gym!

[Reid]

Heres my current workout i started 2 month ago. Seems to be working for me. Now that christmas is over i hope to sort out a better diet to go along with it

Monday

5-10 min jog
3x Bent Over Barbell Rows: 8 reps
or 3x seated cable rows: 8 reps
3x Preacher Curls: 8 reps
3x Cable Cross Over: 8 reps
3x Dumbbell Biceps Curls: 8 reps
2x Dumbbell Shrugs: 10 reps
2x Pullups: 8 reps

Wednesday

5-10 min jog
3x Squats: 8 reps
3x Leg Curl: 8 reps
3x Leg Press: 8 reps
2x Calf Press Machine: 15 reps
If I feel up to it 3x Deadlifts: 8 reps
Ab work

Friday

5-10 min jog
3x Bench Press: 8 reps
3x Incline Dumbbell Press: 8 reps
3x Tricep Cable Pushdown (Rope): 8 reps
3x Military Press: 8 reps
2x Chest Dips: 8 reps
3x Side Lat Raise: 8 reps

Sunday

1 hour boxercise

[CraigLovelock]

Heres goes:

Have started a new routine last week after reading up for bulking.

So its a compound routine, not sure on all the technical names etc but ill do my best!

Each excerise starts with 8 - 10 medium load warm up reps. I then follow with max load 3x6 reps. Sometimes up the final set to fail.

Monday:

- Flat bench dumbbell press
- Incline dumbbell press
- Weighted dips (dumbbell between the legs
- Core work... weighted sit ups, leg lifts etc

Tuesday:

- Barbell row
- Close hands barbell pull up to chin... dont know proper name
- Wide arm weighted pull ups
- Wide arm weighted pull ups behind head

Thursday:

- Military press
- Squats
- One armed dumbbell rows
- Some other legs stuff

Friday:

- Incline flys
- Shrugs
- Core work again
- rope climbs / fake rope machine thing if not available.

Not sure whether its best to group muscles when doing compound?

Also if there is any core work when bulking thats best.

For cardio i normally just do a 5 mins run.

And once a month on a thursday i go back to my old gymnastics club to do some work there.

Open to lots of criticism.

[Reid]

Can some one look at my work out above and advise of any recommended changes. I have since stopped boxcercise as I play five asides again.

I am looking for strength and size gains so other than the 10-15 min warm up and 1 hour football per week I dont do cardio.
Is this ok?

I try to stick to it although with the gym being overly busy these days rather than wait about I work the same muscles with diffrent excercises.
I suppose a little variation now and again can't hurt though eh

Cheers
Chris

[DusheR]

Originally Posted by Reid

Can some one look at my work out above and advise of any recommended changes. I have since stopped boxcercise as I play five asides again.

I am looking for strength and size gains so other than the 10-15 min warm up and 1 hour football per week I dont do cardio.
Is this ok?

I try to stick to it although with the gym being overly busy these days rather than wait about I work the same muscles with diffrent excercises.
I suppose a little variation now and again can't hurt though eh

Cheers
Chris

Change it to Push/Legs/Pull.

[joeybop]

Hi everyone well this is my first week routine i have just started

Day 1
Intervals
5 x 1 min sprint with 30 sec rest between
5 x 30 sec sprint with 30 rest between

as many rounds as poss in 20 mins

5 pull ups
10 push ups
15 BW squats (got 12 rounds)

bench press 5 x 3 @ 60kg ( was nakered after the 20 mins)

Day 2 ( to be done today)

2 miles for time

deadlift @ 60kg x 15
push ups x 15
for 10 rounds
record time

Power clean 5 x 3
start @ 60kg and add each set

Day 3
15 mins of fartlek
record distance

21-15-9
Thrusters
pull ups
record time

deadlift 5 x 3
starting @ 100kg

Day 4

rest

Day 5

intervals
4 x 1 min sprint 30 sec rest between
4 x 30 sec sprint 30 sec rest between
2 x 1.30min sprint 1 min sec rest between


five rounds with 3 mins rest between rounds

20 chins
30 push ups
40 sit ups
50 BW squats

Push press with barbell 5 x 3
starting @ 50kg

Day 6
Intervals
Tabata sprints 20 sec sprint with 10 sec rest X 8
2 min as fast as poss x 2 1 min rest between

Complex
power clean/front squat/push press/back squat/push press X 7
do all as one exercise and do not let bar touch the floor untill done all 7

5 rounds getting heavier

100 pushups for time

Day 7
15 mins of fartleck
record distance

5 rounds for time

deadlift x 12 @ 70kg
hang power clean x 3 @ 70kg
push press x 6 @ 70 kg

weighted pullups
do 1 rep per set increas weight each set till fail

what you think ??

[Giraffe]

Originally Posted by joeybop

Hi everyone well this is my first week routine i have just started

Day 1
Intervals
5 x 1 min sprint with 30 sec rest between
5 x 30 sec sprint with 30 rest between

as many rounds as poss in 20 mins

5 pull ups
10 push ups
15 BW squats (got 12 rounds)

bench press 5 x 3 @ 60kg ( was nakered after the 20 mins)

Day 2 ( to be done today)

2 miles for time

deadlift @ 60kg x 15
push ups x 15
for 10 rounds
record time

Power clean 5 x 3
start @ 60kg and add each set

Day 3
15 mins of fartlek
record distance

21-15-9
Thrusters
pull ups
record time

deadlift 5 x 3
starting @ 100kg

Day 4

rest

Day 5

intervals
4 x 1 min sprint 30 sec rest between
4 x 30 sec sprint 30 sec rest between
2 x 1.30min sprint 1 min sec rest between


five rounds with 3 mins rest between rounds

20 chins
30 push ups
40 sit ups
50 BW squats

Push press with barbell 5 x 3
starting @ 50kg

Day 6
Intervals
Tabata sprints 20 sec sprint with 10 sec rest X 8
2 min as fast as poss x 2 1 min rest between

Complex
power clean/front squat/push press/back squat/push press X 7
do all as one exercise and do not let bar touch the floor untill done all 7

5 rounds getting heavier

100 pushups for time

Day 7
15 mins of fartleck
record distance

5 rounds for time

deadlift x 12 @ 70kg
hang power clean x 3 @ 70kg
push press x 6 @ 70 kg

weighted pullups
do 1 rep per set increas weight each set till fail

what you think ??

What are you actually trying to achieve...