Post your workout routine

[Psychoelectric]

Just curious. I want to know what other peoples' routine & workouts are like.

[JmanTheJuiceman]

Monday

BB Shoulder Press
Close grip bench + underhand straight bar cable pull downs
Steep incline press-to-fly
DB lateral raises + rear delt flyes
Dips + ball push-ups

Tuesday

Chin-ups
Hammer curls
Underhand pull-ups
Spider curls
Incline DB curls

Wednesday

Parallel Squat
Leg press
Calf raises
DB lunges

Friday

Flat DB press
Incline BB press
Flat DB flyes
Decline DB press-to-fly
Cable flyes

Saturday

Dead lift
Wide grip hammer pull-ups + upright rows
Plate loaded seated rows
Wide grip lat pull downs
T bar rows
Face pulls + BB shrugs

Sunday

Sprinting + abs


Been working this for about 6 months and really liking it!

[BSully90]

For about 2 1/2 months my schedule looked like this:

Monday

BB flat bench press (10 8, 6, 4)
DB incline press (10, 8, 6)
DB flat press (6, 8, 10)
BB decline press (4 sets to failure)
Incline cable flies (3x12)
Flat cable flies (3x12)
Decline Cable Flies (3x12)
Tricep rope pushdown (3x 12-15)
Tricep straight bar pushdown (3x 12-15)
Skull Crushers (3x10)

Tuesday

Back, Biceps & Forearms

Single Arm Preacher Curls horizontal [Heavy] (2x8)
Single Arm Preacher Curls horizontal [light] (2x16)
Single Arm Preacher Curls vertical [heavy] (2x8)
Single Arm Preacher Curls vertical [light] (2x8)
EZ Bar Curls (12, 10, 8)
Wide Grip Lateral Pulldown (10, 8, 6)
Close grip midrow (6, 8, 10)
Wide grip midrow (10, 8, 6)
Single arm bent over row (3x10)
Back ups (4x15)
forearm curls (3x 15 both ways)

Wednesday

Shoulders traps & neck

DB shoulder press (10, 8, 6)
Shrugs (3x15)
Shoulder Flies [Side] (3x12)
Shoulder Flies [front] (2x12)
EZ Bar Upright Rows [widegrip] (3x15)
Rotator Cuff [inward & outward] (3x20 each way)

Thursday

Legs

BB Squat (10, 10, 8, 6, 6)
BB Front Squats (5x8)
Leg Press (3x10)
Leg Curls (4x10)
Leg Extensions (4x10)
DB Single Leg squat (3x10)

Repeat

Did 15-30 min cardio after all workouts & abs between each set



Gonna try the 6-week Shred with HIIT

My original workout provided me great gains but i had to change it up. i gained 50 lbs on almost every upper body lift and lost 17 lbs.

[liftingson]

currently running the 5/3/1.
simple.

[BSully90]

currently running the 5/3/1.
simple.

"Simple" I like the way you think.. lol I should of thought about that before i started writing Tuesdays...

[Marloon]

http://www.muscleandstrength.com/art...t-plateau.html

I've been doing the above link - Power, rep range, shock for about 6 years now. Never fails to shock muscle into new growth it's brilliant. I do this based on a 3 day split. My diet is vegan too which helps keep bf down