Bignbuff's Routines

[Bignbuff]

To help add to the routines sticky I have decided to add in my own workout log where you guys can critique and ask me questions regarding my routine and what I do if you would like.

This is the routine I used over the summer before soccer started in late August. It's a simple four day split with moderate volume. There's nothing too out of this world that I did . I will post up some the new routine I will be starting once soccer ends in mid November and I can get back in the weightroom.

Summer 2003 Routine

Monday-Chest, Shoulders
Incline Dumbbell Press 3x6-10
Flat Dumbbell Press 3x6-10
Cable Crossovers 3x8-12
Dumbbell Military Press 3x6-10
Dumbbell Side Laterals 2x8-12
Dumbbell Bent Over Raises 2x8-12

Tuesday-Back, Traps
Deadlifts 4x6-10
Lat Pulldowns (Wide Grip) 3x6-10
Bent Over EZ Bar Rows 3x6-10
Dumbbell Rows 3x6-10
Dumbbell Shrugs 3x8-12

Thursday-Legs
Squats 4x6-12
Leg Press 2x6-10
Leg Curls 3x6-10
Leg Extension 2x6-10
Standing Calf Raises 3x8-12

Friday-Arms
Dips 3x6-10
Skullcrushers 3x6-10
Rope Pushdowns 2x8-12
EZ Bar Curls 3x6-10
Preacher Curls 3x6-10
Alternating Hammer Curls 3x16-24(8-12 each arm)

Notes:

-I do one warmup set on the first exercise for each bodypart with extremely light weight for 15-20 reps with an exhaggerated range of motion followed by some dynamic stretching
-I do static stretching post workouts
-My workouts generally lasted 45 minutes to an hour depending on the day and how crowded the gym was
-I generally rest usually one minute between sets, this depends on the exercise though
-There is no set schedule for my cardio since I play soccer year round and when I have a couple days off from soccer here and there I'll do some HIIT cardio outside my house on my street or at the high school track.

[Bignbuff]

Late Fall/Winter 2003-2004 Split

OK so now that high school soccer has ended I will finall get back into the gym after three months of not lifting.

I'm going to be doing a full body routine twice per week for two weeks with lighter weights just to get back into the jist of lifting again and then I will start this split progressively getting heavier and heavier.

Monday-Legs, Shoulders
Squats 5x6-12
Leg Curls 3x6-10
Calf Raises 3x8-15
Seated DB Military Press 4x4-8
DB Side Laterals 2x8-12
DB Bent Over Raises 2x8-12

Wednesday-Chest, Biceps, Traps
Flat DB Press 4x4-8
Incline DB Press 4x6-10
Cable Crossovers 3x8-12
EZ Bar Curls 4x4-8
Alternating Hammer Curls 2x8-16 (4-8 each arm)
DB Shrugs 3x8-12

Friday-Back,Triceps
Deadlifts 5x4-10
Lat Pulldowns 4x4-8
Bent Over EZ Bar Rows 3x6-10
Skullcrushers 4x4-8
Rope Pushdowns 2x8-12

[Bignbuff]

For future use.

[Bignbuff]

For future use..

[logester]

For future use...

[Tamacracker]

**** man nice ass routine, maybe after boot camp I'll copy your routine

-Dan

[Bignbuff]

Originally posted by logester
For future use...

Why would you post this in my thread?

[Bignbuff]

Originally posted by Tamacracker
**** man nice ass routine, maybe after boot camp I'll copy your routine

-Dan

Thanks Dan!

This worked out pretty well this summer actually for my first full summer of bodybuilding lifting compared to last year where I was training chest and biceps every time I went to the gym.

Bignbuff

[Tamacracker]

cuz he's from kansas ... jk lol

[ke0ki]

can i ask why you choose dumbbells over barbell on your chest exercises?

[Tamacracker]

stabilization Plus I believe this builds the smaller muslces.. the stabilization muscles in other words... I could be wrong.. but you do want a strong stable movement when trainin your body.

[Bignbuff]

Originally posted by ke0ki
can i ask why you choose dumbbells over barbell on your chest exercises?

Well I used to use barbells on my flat bench presses during the winter but changed over to DB's to change things up and since they provide greater ROM and require you to use more stabalizer muscles. I'm probably gonna go back to barbells once I get back into the gym.

[THe WeapoN]

i like your routine dude, similar to the one u have just started but with differences,

[Bignbuff]

Just bumping this up since I just updated it with my new routine. Nothing too out of this world once again. Commments are welcome.

[Bignbuff]

Actually I ended up changing the routine I had before since I didn't like it. Until spring break I'm concentrating on increasing the amount of weight lifted on my main exercises for each bodypart. I'll devise some goal weight amounts for a certain number of reps in a month or so.

[TAKNUT]

YOUR WORKOUT PLAN LOOKS PRETTY GOOD BUT I HAVE A QUESTION FOR YOU. IS DOING EACH BODYPART 2X WEEK OVERTRAINING? I LIFT CHEST, TRI' & SHOULDERS ON MONDAY(HEAVY). THEN ON WEDNESDAY I DO LEGS, BACK & BI'S(HEAVY) AND ON FRIDAY I DO THE SAME WORKOUT AS MONDAY EXCEPT I GO LIGHT AND THE SAME WITH SATURDAY'S WORKOUT. I DO THE SAME AS WEDNESDAY BUT GO LIGHT. I ALSO DO ABS 3XWK.

PLEASE LET ME KNOW WHAT YOU THINK!!

[Bignbuff]

Originally posted by TAKNUT
YOUR WORKOUT PLAN LOOKS PRETTY GOOD BUT I HAVE A QUESTION FOR YOU. IS DOING EACH BODYPART 2X WEEK OVERTRAINING? I LIFT CHEST, TRI' & SHOULDERS ON MONDAY(HEAVY). THEN ON WEDNESDAY I DO LEGS, BACK & BI'S(HEAVY) AND ON FRIDAY I DO THE SAME WORKOUT AS MONDAY EXCEPT I GO LIGHT AND THE SAME WITH SATURDAY'S WORKOUT. I DO THE SAME AS WEDNESDAY BUT GO LIGHT. I ALSO DO ABS 3XWK.

PLEASE LET ME KNOW WHAT YOU THINK!!

I think you'd be ok with that man. You might want to change some of the exercises around though on those days.

I would train abs only twice per week also.

Hope this helps.

[TAKNUT]

HOW MANY SETS AND REPS DO YOU SUGGEST FOR ABS?

[Bignbuff]

I'd do 3-6 sets each workout. I personally prefer doing lower reps for abs with resistance, usually 15-20 reps.

[10Bucks]

I'm 5'9 125lbs.

Which of your workouts (summer or fall/winter) should I be using, and at which point should I switch?

[TAKNUT]

WHEN YOU BULK AND WHEN YOU CUT IS ENTIRELY UP TO YOU. IT JUST DEPENDS ON WHETHER OR NOT YOU WANT TO LOOKED RIPPED FOR THE SUMMER. I WOULD BULK UNTIL YOU REACH YOUR DESIRED GOALS AND THE SAME WITH CUTTING.

[Radok]

No wonder this workout looked so familiar! It came straight out of the article section.

[Rawswar18]

3x8-12

what do these numbers mean.......

[Bignbuff]

3x8-12

what do these numbers mean.......

I believe you asked this in the teen section and I answered it there...but oh well.

It means 3 sets of 8 to 12 reps.

[diablo4]

What is skullcrushers.

[Bignbuff]

What is skullcrushers.

God this thread is old school.

They're also called lying triceps extensions.

Here's a video of how to do them. Unlike the form in the video though, you should keep your elbows locked.

http://exrx.net/WeightExercises/Tric...ingTriExt.html

[Uriel_da_man]

For future use...

lol

[vanila gorila]

Cable Crossovers 3x8-12

I'm not so keen on cable crossovers; what would be a suitable alternative to this?

[John Prophet]

2 yr bump, lol

[Oroborus]

Late Fall/Winter 2003-2004 Split

OK so now that high school soccer has ended I will finall get back into the gym after three months of not lifting.

I'm going to be doing a full body routine twice per week for two weeks with lighter weights just to get back into the jist of lifting again and then I will start this split progressively getting heavier and heavier.

Monday-Legs, Shoulders
Squats 5x6-12
Leg Curls 3x6-10
Calf Raises 3x8-15
Seated DB Military Press 4x4-8
DB Side Laterals 2x8-12
DB Bent Over Raises 2x8-12

Wednesday-Chest, Biceps, Traps
Flat DB Press 4x4-8
Incline DB Press 4x6-10
Cable Crossovers 3x8-12
EZ Bar Curls 4x4-8
Alternating Hammer Curls 2x8-16 (4-8 each arm)
DB Shrugs 3x8-12

Friday-Back,Triceps
Deadlifts 5x4-10
Lat Pulldowns 4x4-8
Bent Over EZ Bar Rows 3x6-10
Skullcrushers 4x4-8
Rope Pushdowns 2x8-12

Using this as a summer routine. Thanks brah