Routines and Advice *updated*

[milpolice101]

Makes sence

[sebastianv]

can i get some feed back for my arm routine thanks
last workout of the year ARMS
BICEPS
standing db curls (1) super set with e/z curls (2)
set 1
(1) 12.5kg * 16
(2) 20kg * 16
set 2
(1) 12.5kg * 10
(2) 20kg * 12
set 3
(1) 17.5kg * 10
(2) 40kg * 8

Preacher curl (3) superset with concentration curl (4)
set 1
(3) 32.5kg*10
(4) 12.5kg*10
set 2
(3) 37.5kg*9
(4) 15kg*11
set 3
(3)37.5kg*5/ 30kg*4/20kg*2 (drop set)
(4)15 kg * 10/ 12.5kg*6/ 7.5kg*8 (drop set)

TRICEPS
(1) single arm cable pull down
(2) single arm cable tricep extension

set 1
(1) 15kg * 16
(2) 15kg * 16
set 2
(1) 30kg * 14
(2) 30kg *14
set 3
(1)35kg*12/ 25kg*8/15kg*12 (drop set)
(2)35kg*12/ 25kg*8/15kg*12 (drop set)

[milpolice101]

Great thread everyone!!!

[maya6477]

Sticky!

Might as well use this thread

When Will I see results?

I am currently on the Jamie Eason Trainer, I'm trying to build muscle, so I can tone my abs. I Lift weights and do 30 min of cardio that is listed on her plan. I follow her nutrition plan as well, I am just careful with the amount of calories I eat. I eat lean meat that is the size of my palm, and carbs the size of my fist, I also eat 3/4 cups of veges. I eat my carbs before and after my workouts.

I'm 5'4 and 98 pounds, all of my weight is on my stomach, I have attached a picture. My biggest question is when will I see RESULTS! I am on phase 2, day 36 of her trainer. Also if you have any suggestions that will help, please let me know. I do not drink protein shakes, my doctor advised against it since they make me sick. The only supplement I take is a multivitamin. I like to stay away from supplements, since my body doesn't agree with them.

[motoaddictedman]

really helpful .....thanks

[motoaddictedman]

Might as well use this thread

When Will I see results?

just give it a little more time ...increase your intensity and believe in yourself.
i shreded my tummy area in 3 months.

[Stekelenburg24]

Hi,

I'm presently doing the Starting Strength program, which I find very good. However I feel that my core (abs and lower back) and calves are not getting any exercise at all.

I would like to strengthen my core ALOT, as I am having lower back issues. Additionally, I jump a lot in the sport I play, so in addition to the healthy about of squats I am doing in SS, I'd like to add to my lower legs, as I feel my uppers are only being worked.

My SS program is M,W,F. So I am content with doing something on Tu,Th,Sat or M,W,F or everyday.

I'm a beginner and I acknowledge I know nothing and really do need some help if I'm to resolve my lower back problem, visits to the doctor have just yielded drugs or having my back cracked, neither of which have been helpful.

I would be grateful for some help. Thanks.

[musikguy72]

Hi,

I'm presently doing the Starting Strength program, which I find very good. However I feel that my core (abs and lower back) and calves are not getting any exercise at all.

I would like to strengthen my core ALOT, as I am having lower back issues. Additionally, I jump a lot in the sport I play, so in addition to the healthy about of squats I am doing in SS, I'd like to add to my lower legs, as I feel my uppers are only being worked.

My SS program is M,W,F. So I am content with doing something on Tu,Th,Sat or M,W,F or everyday.

I'm a beginner and I acknowledge I know nothing and really do need some help if I'm to resolve my lower back problem, visits to the doctor have just yielded drugs or having my back cracked, neither of which have been helpful.

I would be grateful for some help. Thanks.

Starting strength has deadlifts. You realize that this exercise works (among other things) lower back, abs, hamstrings. It is a very intense core lift. Unless you left it out of your program for some reason.

[Stekelenburg24]

Starting strength has deadlifts. You realize that this exercise works (among other things) lower back, abs, hamstrings. It is a very intense core lift. Unless you left it out of your program for some reason.

Thanks for the reply.

I feel my lower back and hamstrings worked, but in my lower back it feels more like a strain, than a "pump" or whatever you would call it. I feel nothing in all in my abdominals. Usually when I do crunches or use the pay-the-bills gym machines I feel more.

I've done nothing to alter the SS routine.

[trakker]

just started this 4 day split was wondering if you guys think the volume is good or if i should bump it up in some areas.

legs/abs
squat 2 sets
lunges 2 sets
leg press 3 sets
leg curl 3 sets
seated calf 2 sets
standing calf 2 sets

chest/tri

bench press 3 sets
incline db press 3 sets
flys 3 sets
tricep pushdown 2 sets
tricep kickbacks 2 sets

back/biceps

deadlift 3 set
tbar row 3 sets
db row 3 sets
chinup 3 sets
db bicep curl 2 sets
hammer curls 2 sets

shoulders

shoulder press 4 sets
side lat raise 3 sets
rear lat raise 3 sets
shrugs or upright rows 3 sets


example of a week
mon- legs
tues- chest/tri
wed- back/bi
thurs- shoulder
fri- rest
saturday repeat

[moogusta]

I just started the 4 day program that hits each body part twice a week and I was doing

Day 2
4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

and i manage to finish the workout within 40 mins, I went pretty heavy and I think I rested 2-3 minutes between sets (did not count exactly).
On my previous program my workouts were around 1 hour and so I'm not used to finish before that time - felt like I was not working out hard enough when I finish early

So can/should I add in lifts to the program or just keep it like its written? Or should I try another more "intense" program?


Sorry for my bad English ^^

[Gilla81]

I haven't worked out in years, I'm 30 years old, 5'10" and about 193lbs. I'm not sure my body fat % but I would guess around 20%. I have a regular 9-5 job working in an office, so I'm sitting down in a cube most of the day. My question is, I would like to lose about 20 lbs and get around 170-175lbs, but I would also like to build muscle. Is it possible to lose fat and add muscle simulataneously? Or should I do one first then the other? If that is the case, should I be focused on cutting in the beginning or putting on muscle? Any workouts you can suggest would be greatly appreciated. Thanks!

[simoun71]

Solid thread, definitely a helpful tool for all beginners

[M4NU31]

Let me know if you guys think this is a solid routine. I'm 18 6'0 174lbs right now. My nutrition isn't ideal but I'd say it's better than most. Idk what my bodyfat is, I don't think it's too high I can lightweight see my two upper abs.lol
Anyways onto my split.

Chest/Bi -DAY 1
DB Bench -3 warm ups 10-15 reps 4 working 12 reps 12 reps 8-10 reps 6-8 reps (I'm hitting failure.)
Incline BB Press 4 working 10-15 reps (I'm hitting failure.)
Incline Fly's 4 working 10-15 reps squeezing hard.
Bodyweight dips - 4 sets every set to failure 15+reps.

Seated hammer curls 10-12 reps till failure 4 sets
Standing BB Curls 10-12 reps till failure 4 sets
Preacher machine on Preacher DB curls 4 sets 10-12 reps till failure


Shoulders DAY 2
Standing Shoulder Press (no legs) - 3-4 warm ups 4 sets heavy till failure 6-8 reps .
Wide Grip upright BB Rows - 4 sets heavy 10-12reps
Seated Shoulder press (somedays no back support - some days with) 4 sets 10-12 reps (I'm hitting failure.)
DB upright rows 2 sets heavy 8-10reps 2 sets drop-sets 10-12 reps
Leaning Single arm side lateral raise (no rocking) 4 sets 10-12 reps (I'm hitting failure.)
Face pulls or bent over fly 4 sets 10-12reps


Back/tri DAY 3
Pullups - 6 sets till failure alternating grip width ect.
Deadlifts - about 4 warmups adding weight every set 10-12 reps . Heavy 4 sets hitting failure
Bent over BB rows 4 working sets 10-12 reps . (I'm hitting failure.)
Lat pulldowns 4 sets 10-12 reps (I'm hitting failure.)
DB rows or machine rows 4 sets 10-12 reps (I'm hitting failure.)

Dips- tri based 10-12 reps with weight or dip machine. 4 sets either way 10-12reps (I'm hitting failure.)
standing dumbell raise over head? (idk what this is called) 4 sets 10-12 reps
Headsmackers 4 sets 10-12 reps (I'm hitting failure.)
Pushdowns 4 sets 10-12 reps


Legs - DAY 4
Leg press 4 warm ups 15+ reps 7 heavy sets 50 25 25 20 15 10 8 (I'm hitting failure.)
Lunges 4 sets 20 reps
Ham curls 4 sets 10-15 reps (I'm hitting failure.)
Calf leg press - 6 sets 15+reps (I'm hitting failure.)

Abs are mixed in every other day.

I also skip legs frequently, because I don't really want big legs (not that it's a bad thing ) . I play basketball and have been doing sprints lately so my legs are strong enough for my needs.

Let me know what you guys think! Any feedback is appreciated and will be considered.

[6PackUnderFat]

Let me know if you think my MY CURRENT ROUTINE needs any changes, thanks in advance!
6'2 192, 15-20% body fat not sure atm, looking to build mass and come down to 10% bf

DAY 1: CHEST:
ABS
CRADIO: Run couple miles ( 4-6 hours after workout)

DAY 2: BACK
SHOULDER:
ABS

DAY 3: LEGS:

DAY 4: BICEPS
TRICEPS:
ABS

DAY 5: ABS

DAY 6: DAY OFF

DAY 7: Sprints on beach

REPEAT

Stack=animal pack, omega 3 oil, cla500, preworkout, amino acid post workout, chicken after workout (no WHEY protein for diet reasons)

[AlexxM]

Is there anywhere to start for a guy with a small frame low body fat and lean muscles? Is there any hope for a guy to gain real muscle mass with this type of build?

[KrazyGringo]

I've been working out for over six months. I'm in great shape and my body seems to recover extremely well. Could I use this routine but tweak it to 5 sets at 5 reps and add a few more chest/leg exercises on chest/leg days, or would I be over doing it? I have been looking into the 5x5 method, but I didn't like the layouts I've seen on here. Just seems like I'm not getting in enough exercises by using the 5x5 method. I'm trying to focus on my chest and lower body. My shoulders, back, and arms are a little to big for the rest of my body. Btw, I'm 5'9 1/2'', 151 lbs, just under 7% body fat. I've been training at least 3 days a week for the past 6 months. I prefer training 5 days a week but some weeks just won't allow it do to my work schedule. Any advice or just keep googling until I find something? Seems like everything contradicts itself. I read one thing and then read another saying I should do it this way or that way. Never know which one to go with. Maybe I should just ride one out for 8-12 weeks and see how it goes.

[Y0B]

I'll be starting "A rotation that hits each bodypart once every 4-5 days." as a beginner tomorrow and am wondeingr what to use regarding weights for each set. I've seen similar questioned asked in this thread, but no answer . . . For 3 sets, should I be using a static weight for each so the last set gets pretty close to failure? Or should I be progressively loading more? Also for the 3rd set of squats with 10 reps after the 2 5 rep sets, should I lower the weight or are the first 2 more of a warm up?

Thanks

edit: Looking through the thread it looks like the sets listed are only work sets, no warm ups listed and work sets are apparently done with a static amount. I should maybe add a warm up set or 2 for the compounds and big lifts then? Still confused about the weight the squats. Static weight for squats still despite the last set having twice as many reps?

[Raven88]

thanks for the tips and advice bro! I've never fully understood what deloading was. I will have to keep that in mind later on down the road

[Urban_clown]

what do you guys think of BladeMaster's 3 day workout:

Day 1 - Chest, Triceps, Delts:

2 x 10 Bench press
2 x 10 Close-grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flyes
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise

print Click Here For A Printable Log Of Day 1.

Your triceps should be fully pumped; delts and chest should be solid as a rock after this workout.

Day 2 - Rest:

You deserve this day off, make sure to eat right and rest. If you're sore from the day before, massage and stretch those sore muscles. If you're not sore, then think about using heavier weight next time.

Day 3 - Biceps, Back, Traps, Forearms:

3 x 10 Barbell curls (try wide and close grips too)
2 x 10 Concentration curls
2 sets of pullups to failure (if you can do them)
2 x 10 Lat pulls
2 x 10 Bent-over Rows
3 x 10 Wrist curls
2 x 10 Barbell shrugs
2 x 10 Calf raise machine shrugs

print Click Here For A Printable Log Of Day 3.

Day 4 - Rest:

If you did everything right this week, you should be sore from yesterday's workout. If not, you know what to do - lift heavier! Be safe when lifting though, you don't want to get injured.

Day 5 - Quads, Glutes, Hamstrings & Calves:

3 x 10 Squats
2 x 10 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Barbell lunges
2 sets Farmer's walk

[GeooeG]

How would these compare?

A favorite of mine that hits each bodypart twice per week.

Day 1

4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps

Day 2

4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps

Day 3

4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps

Day 4

4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps

Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off

VERSUS

Current Routine

Day 1

Bench 5x5
DB Row 3x8
Military BB Press 3x5
Pullups 3xF
Accessory [either shrugs, triceps or biceps depending on what I feel like] 2x12

Day 2

Squat 3x5
SLDL 3x5
Calf Work 2x10
Ab Work 2x15

Day 3

Bench 3x5
BB Row 3x8
Military DB Press 3x5
Pulldowns 3x8
Accessory [either shrugs, triceps or biceps depending on what I feel like, different than day 1] 2x12

Day 4

Deadlift 3x5
Squat 3x5 (lighter)
Calf Work 2x10
Ab Work 2x15

Mon 1
Tues 2
Wed R
Thurs 3
Fri 4
Sat R
Sun R

I want to increase strength as well as have hypertrophy, but if I had to rank it strength>hypertrophy at the moment. I want a solid base.

Any negatives besides less pulling in the first routine?

[Simmo590]

this was very helpful! thank you

[minxywildkat]

Thanks everyone for posting. As a newbie this info was very helpful. My initial plan was to work out 5 days a week minimum twice a day. I am finding this new lifestyle very addictive. I can't seem to stop and have to do a full week. If I do only 4 days I feel like my week is incomplete as it is part of my weekly routine. I make up for it on weekends if I miss a day. Wtf! Is that normal or am I just insane? Lol I am loving the burn of my muscles every workout. Still a long way to go but I will get there. I want it so bad.

Cheers!
Minxy

I

[drstilldc]

Good, sensible stuff.

I like the simplicity of your comment

[BodySnatcher92]

Remember the guy from "Robocop?"

I LIKE IT!!!!!!!!!!!!!!!!!

Good, sensible advice, and to echo (parrot?) Ironwill, it should save the newb from following routines which are too advanced for them, and which will net them greater gains in the long run. A definite "Sticky" and a must read for all.

I'd buy that for a dollar!

[Lightniiing]

Hello guys, Im new here. Im a REALLY skinny person (148 lbs) and I have been lifting for about 5 weeks now. I've seen some progress, but I would like some input/advice from guys with more experience than me. First off my workout routine. I workout 6 days a week for 1 hour this includes 2 days of cardio. Each exercise I do is with 10 reps of 10 sets.
Day 1:
Biceps
Triceps
forearms


Day 2:
Back
Traps


Day 3:
Conditioning/Swim

Day 4:
Legs
Abs

Day 5:
Chest
Shoulders

Day 6:
conditioning/Swim

Day 7:
Rest

So thats pretty much it. For the most part I feel pretty comfortable. It definetley doesn't feel like im wearing myself down and I also feel pretty good after my workouts. What do you guys think? Am I doing too much as in sets, over training etc? I just want to get the best results possible. I would really like to improve on anything needed and i will make adjustments if im doing anything wrong. Also I was told i've been following the GVT workout routine, but I really have no clue what that is.
Thanks.

[kvnn]

could someone please suggest which of this routines would be best for someone who has been lifting for 12 months and looking to bulk alot as quickly as possible.

[Joonyer]

Brilliant thread, thanks. Previously I've trained a few times having no idea what the hell I'm doing, massively over-training in all the wrong ways and not eating right, and while I still maintain the "I'm short on time to eat regularly enough" (whether it frustrates you or not, some people's jobs just do not allow for it) I'm following a workout routine from this thread and eating strictly and as much as possible along with some supplements. I manage to get in a huge breakfast, lunch, and dinner, with healthy snacks/shakes in between the meals as much as possible (& shake before bed etc). Compared to the pittance I used to eat, I've basically doubled my calorie intake and taken out more or less all the junk, replacing it with the right stuff.

I'm already seeing great progress and feeling much better so thank you for taking the time to put this thread together.

I'm going with "A favorite of mine that hits each bodypart twice per week." - it really makes me work hard and I'm using so much more of my body than I've ever used before - it's incredible how much more of your back gets hit from deadlifting. Oh and it feels incredible!

Other newbies - pay attention to this thread; these people know what they're doing!

regards
Matt

[JakOz]

Good thread, rep!

[NoFitnessNoLife]

Excellent post.

Mon: Upper body

Barbell Bench Press x 3
Push Press x 3
Barbell Rows x 3
Chin Ups x 2
Weighted Dips x 3
Barbell Curl x 3
Dumbbell Lateral Raises X 2

Tue: Lower body

Squat x 4
Deadlift x 3
(Barbell Shrug X 2)
Calf Raises X 3

Thu: Upper
Fri: Lower

works wonders.