OT/ Whats your training routine

[BSMNT732]

Alright guys im switching up my workouts and i thought it would be usefull to see what everyone's training routines look like. Doesnt matter if your currently using aas or not, i just thought it would be interesting to see what everyone's doing.

[Voodoo]

Mon - quads (heavy)
Tues - Back (pullup motions) & calves
Wed - Chest (light), Shoulders (heavy), & triceps (light)
Thurs - Hams (heavy), quads (light), biceps
Fri - Back (rowing motions) & calves
Sat - Chest (heavy), shoulders (light), triceps (heavy)
Sun - off

No workout takes me more than 1:15mins not including cardio.

[Skylizard]

Mon - Chest / Tris
Tues - Legs
Wed - day off
Thurs - Back and bi'
Fri - Shoulders/forearms/ (1set arms+2 sets Tris)

All workouts are about 45 min this excludes 1/2 hr warm

[SHOT]

monday..bi's and tris

tues chest

wed off

thurs back

fri legs

saterday shoulders

sunday off

or something like that...havnt wrote up a new one yet

or did you mean what excerises we use for each part bro?

[BigWilly]

mon - chest & abs

tue - legs (quads, hams, calves)

wed - bis & tris

thr - back & traps

fri - delts & abs & calves

sat/sun - off

(I work sat/sun so I just take off...if I didn't work I would have taken wed off and trained sat. off sun.)

[PHit41]

Mon- Back and Bis

Tues-Chest and Tris

Weds-Legs and Calves

Thurs-Shoulders

Fri-Arms

[SlateDrake]

Mon - Legs

Wed - Chest/Tri/Delt

Fri - Back/Biceps

[TheAustrianOak]

monday - chest
tuesday - shoulders/traps/abs
wednesday off
thurs - back
friday - arms
saturday - legs
sunday - off

[redman]

Sun - LEGS
Mon - CHEST
Tues - BACK
Wed - REST
Thurs - SHOULDERS
Fri - ARMS
Sat - REST

[OldUser982]

mon - legs/bi
tue - chest
wed - rest/abs
thur - back
fri - shoulder/calves
sat - tri
sun - rest/abs

[21-Ctown]

Originally posted by Voodoo
Mon - quads (heavy)
Tues - Back (pullup motions) & calves
Wed - Chest (light), Shoulders (heavy), & triceps (light)
Thurs - Hams (heavy), quads (light), biceps
Fri - Back (rowing motions) & calves
Sat - Chest (heavy), shoulders (light), triceps (heavy)
Sun - off

No workout takes me more than 1:15mins not including cardio.

Hey Voodoo...how's your progress with that workout routine. I've been doing the same one for a while, and have been thinking of switching it up to something similar to that....??

Current Routine:

1- Chest
2- Back
3- Abs, Traps, Neck
4- Legs,calves
5- Shoulders-
6 light cardio- Traps, light abs
. ... . . .. . ..... .... .. Then back to 1 again

[BSMNT732]

Originally posted by SHOT

or did you mean what excerises we use for each part bro?

Excersises if anyone's got the time, but splits are good too.

[FullyBuilt]

Mon-Legs, then vomit
Tues- Back/arms(only 6sets total)
Wed-Off
Thurs-Chest,calves,abbs
Fri-shoulders/traps
Sat-Full arm routine,calves,abbs

[SlateDrake]

Here are three excel files that have my excersises on them. As posted above, they are set up for the following three day split.


Mon - Legs
Wed - Chest/Delt/Tri
Fri - Back/BI

Maybe someone else can get some use from them.

Slate

[LOASTER33]

my routine and exercises are changed ever 6-8 weeks.


Monday - chest 12 sets tris 6 sets

tuesday - back 12 sets bis 6 sets

wednesday - off

thursday - shouloders 9 sets n traps 3 sets

friday - legs-
quads 7 sets
hams 5 sets
calfs 4 sets

i always go heavy, with all the majoir compoud lifts involved.
i record every lift and every rep amount, i try like my life depended on it to beat the previos week number of reps.

cheers
loaster33

[SHOT]

Originally posted by BSMNT732
Excersises if anyone's got the time, but splits are good too.

This is the workout ill try for about 6 weeks to see if i like it or not...


MONDAY BI'S AND TRI'S.....these are double tri sets

Layin EZ bar tri extention to forehead ....3 sets...6-8 reps

Close Grip Bnech....3 sets 4-6 reps..then...

Layin EZ bar tri extention to forehead ....3 sets...6-8 reps..then


REST..then

Standing Narrow-Reverse grip EZ bar curls 3 sets 4-6 reps..then

Seated DB Zottmann Curls...3 sets 4-6 reps

Standing Narrow-Reverse grip EZ bar curls 3 sets 4-6 reps

Repeat this two more time....No rest between excerises at all...move from one to the other




**TUES CHEST**

1 warm up set of incline press...then 3 workin sets....till failure

Dips...weighted...3 sets 10-15 reps..strait sets

Flat DB Fly(or Incline DB)...2 sets of 12...strait sets

Pec Dec...4 sets..all till failure on the last setting...

Pull overs (DB)...3 sets...12 reps..strait sets



WED...REST!!!!!



**THURS>>>BACK AND LATS**

Hammer Row...1 set 8/15 Rest Pause

Chest Supported T bar Row....3 sets...10-15 reps...strait sets

Deads 1-2 warm up sets...1-2 working sets...12 reps..not quit to failure...one rep short

Pull Ups...weighted...12-15 reps 1-2 sets

Hammer Pulldown 3 sets...6-12 reps..strit sets...only last one till failure....

Upright rows....3 sets 10-12 reps strait sets




**FRIDAY LEGS**

Leg press....3 sets...35..45 lbs plates...till failure

Front squats....3 sets of 10 strait sets

Extentions....3 sets...all till failure

Curls...3 sets..all till failure

Standing calf raises....2 sets...15/20 2 rest pause...1 to 15...1 to 30

seated calf rasies...2 sets...till failure



**SATERDAY SHOULDERS**

Laterals raises...2 sets...1 strait set of 10 one 15/30 rest pause

Barbell press (cause the DB only go to 150) 3 sets...first 2 strait sets of 10...last one rest puase 15/30*Sometimes i do like a standing Military Press***


Rear delt machine 3 sets all till failure

Shrugs...i do barbell and DB...ill go 1 set heavy barbell ...no rest thenm move to one set DB with the 150's to failure on both....i do this 3-4 times....



SUNDAY OFF




On my off days ill so alittle abs sometimes.... like 2 sets of 20 or so...dont want to get them to big....i use a different machine each time i do them....

NECK...i hit 2 times per week...with the halo thing that hold the plates...u know....ill do each side and front to back for like 12-15 reps....3 sets each side....

Forearms...i no longer work directly

[PHit41]

(Day 1) Back and Bis

Pull-ups --warm-up 25 then weighted sets of 4x8
Deadlifts --3x 10,6,4
T-bar Rows --4x10,8,6,4
Barbell Rows --4x8
Straightbar curls --super 8s(4x24 total)
Machine curls --4 sets to burnout


(Day 2) Chest and Tris

Bench Press --warm-up 15 4x10,8,6,4
Incline Press --4x5-8 range
Weighted Dips --4x8-12 range
Pull-overs --3x10
Skull Crushers --4x8
Tricep Ext (cables) --4x8-10


(Day 3) Rest

(Day 4) Legs and Calves

Leg Ext --2x20
Squat --4x8-10 (heavy)
Leg Press --4x10
Hack Squat --4x8
Leg Curls --4x10
Standing Calves --5x15
Donkey Calves --3x15
Romanian Deads --3x12

(Day 5) Shoulders and Traps

Military Press --4x10,8,6,4
Rear Delt Raises --4x8
Behind Neck Press --4x8
Cable Side Raises --4x8
Barbell Traps --5x10-15 range

(Day 6) Bis, Tris, and Forearms (heavy)

Barbell Curl --warmup 15 4x10,8,6,4
Close-Grip Bench --warmup 15 4x10,8,6,4
Dumbbell Curl --4x8
Skull Crushers --4x8
Cable Curl --4x8
Tri Ext --4x8
Forearms --4x10 forward and Back


Abs are done eod usually 5 sets of 25 of various excs

[Voodoo]

Originally posted by 21-Ctown
Hey Voodoo...how's your progress with that workout routine. I've been doing the same one for a while, and have been thinking of switching it up to something similar to that....??

Current Routine:

1- Chest
2- Back
3- Abs, Traps, Neck
4- Legs,calves
5- Shoulders-
6 light cardio- Traps, light abs
. ... . . .. . ..... .... .. Then back to 1 again

I have been at doing this program for a few months now.....my body seems to respond well to this light/heavy training. I was doing 4 or 5 days per week for years and realized that I seemed to stay more focused when I train throughout the week. When I hit a plateu, I will go back to 4 days per week for a couple of months, then back to this current program. Don't be affraid to try new stuff, it's the only way you'll find what works for you.

[B.A.D]

mon--legs
tue--chest + front delt
wed--back + traps + rear delt
thu-- triceps + abs
fri--biceps + fore arms
sat--off
sun--off

drop sets

[Voodoo]

Originally posted by BSMNT732
Excersises if anyone's got the time, but splits are good too.

MON:
Quads (heavy)
*Front squats, 5 sets-pyramid, 6-12 res
*Leg press, 5 sets-pyramid, 15 reps
*Hack squats, 5 sets-straight 10-12 reps
*Extensions, 2-3 sets-straight 15 reps

TUES:
Back (pull-up motion)
*Close grip pullups, 4 sets-pyramid, 8-12 reps
*Assisted wide grip pull-ups, 4 sets-straight, 8-12 reps
*Medium grip rev. pull-down, 4 sets-straight, 8-12 reps

Calves
*Standing Calf raises, 3 sets (2 increasing poundages)-straight, _x15/10/5 reps
*Seated calf raises, 3 sets-straight, 15 reps

WED:
Chest (light)
*DB incline presses, 4 sets-pyramid, 6-8 reps

Shoulders (heavy)
*Shoulder press, 3 sets-pyramid, 6-10 reps
*Upright rows, 3 sets-pyramid, 8-10 reps
*DB lateral raises, 3 sets-straight, 8-12 reps
*Rev. lateral raises, 3 sets-straight, 8-12 reps

Traps
*DB shrugs, 4 sets-straight, 12 reps

Triceps (light)
*Pressdowns, 4 sets-straight, 15 reps

THURS:
Quads (light)
*Lunges, 4 sets-pyramid, 8-12 reps

Hams
*Seated leg curls, 5 sets-pyramid, 8-12 reps
*Lying leg curls, 5 sets-straight, 10 reps
*Stiff-leg deadlifts, 3 sets-pyramid, 6-8 reps

Biceps
*Single arm cable curl, 5 sets-straight, 8-12 reps
*Single arm hammer cable curl, 5 sets-straight, 8-12 reps

FRI:
Back (row movements)
*One arm DB row, 5 sets-pyramid, 6-8 reps
*T-Bar row, 4 sets-straight, 6-8 reps
*Machine row, 4 sets-straight, 10 reps
*Deadlift, 4 sets-pyramid, 8-12 reps

Calves
*same as above

Sat:
Chest (heavy)
*Incline, 5 sets-pyramid, 6-10 reps
*Hammer Strength Chest Press, 4 sets-straight, 8 reps
*Decline DB, 4 sets-pyramid, 8-10 reps
*Optional: Cable flyes, 2-3 sets-pyramid, 8-15 reps

Shoulders (light)
*Smith machine shoulder press, 4 sets-straight, 12 reps

Triceps (heavy)
*Dips, 4 sets-straight, 6-8 reps
*DB standing french press, 3 sets-straight, 12 reps

SUN:
Off

[RetiredMod]

have to say this is a great idea for a thread, people are always asking about this, here's mine that I'm trying right now (switching it up big time):

Monday- Upper Body
Tuesday- Lower Body
Wednesday- OFF
Thursday- Upper body
Friday- Lower body
Sat&Sun- OFF

I try to do something light like jump rope for 10-15 minutes 5 days per week (making sure to give myself at least 1 off day where I don't do any cardio tho), dont really do any direct torso work on a regular basis

I try to minimize rest on the upper body day to like a minute or so (sometimes more), but I've been doing it in just a little over an hour...like 65-70min just to give you an idea. Leg day I obviously gotta take longer rest cus squats and SLDL just can't be done with little rest (at least I sure as hell can't lol), but I still do that workout in under an hour pretty easily.

Overall upper body day

Dumbell Bench Press (with feet up on bench)- 4sets, rep scheme stays around 8-10 and there are no assisted reps or anything fancy

Wide Grip Cable Row (palms facing each other)- 4sets, rep scheme 8-12, reps are done REALLY slow to minimize momentum (negative is extremely slow)

Dips-3 sets not using any weight anymore, just doing a ****load of reps, and doing them as slow as possible basically with extra concentration on form and going relatively deep (wouldnt recommend going too deep if you are using weights too hard on shoulders IMO)

Wide grip pullups- 2 sets no weight added till failure, full range of motion is key here of course (felt like I had to mention that because NO ONE ever does the full range of motion)

Close-grip pulldowns-2 sets rep scheme kept 8-12, reps are slow and deliberate thus minimizing momentum (palms are facing each other for grip)

Arnold Press- 2-3 sets rep scheme 8-10 reps, form is key here and reps are again slow and deliberate


Overall Lower Body Day
Squats- 4 sets rep scheme is 12-15, reps are slow and deliberate, not explosive at all and form is perfect

Straight legged deadlifts- 4 sets rep scheme is 8-12, neagtive is nice and slow, the lift is somewhat explosive comparative to rest of my lifts but nowhere near as explosive as one might do...cleans for example (my guess is negatives take like 3-5 seconds, lift is like 1-1.5), I also dont go all the way to the ground, just go as far as my hamstrings will let me without overstretching them

One legged calf raises- 4 sets each set is just to failure, no weight added, reps are very slow and held at the top for a second or two, I really try to go to failure on these most of the time



I know the biggest key is getting lots of sleep and food (especially with this routine even moreso than others) because it is a lot of volume, especially since I'm trying this workout plan natural. Only started it this past week so we'll see how it goes.

[TheAustrianOak]

Monday - chest:
flat bench 3 X 4 - 8 reps
incline dumbells 3 X 4 - 8reps
dips 3 sets until failure
depending on how i am feeling, cables 3 X 8 - 10 reps

Tuesday - shoulders/traps:
seated db press 3 X 4 - 8 reps
dumbell lateral raises 3 X 8- 10 reps
reverse flyes (on pec machine) 3 X 8 - 10 reps
barbell shrugs 3 X 6- 10 reps

Wednesday - off

Thursday - Back:
wide grip chins 3 sets until failure
deadlifts 3 X 4 - 8 reps
t bar rows 3 X 4 - 10 reps
lat pulldowns 3 X 6 - 10 reps

Friday - arms:
seated dumbell curls 3 X 8 - 10 reps
one arm preacher dumbell curls 3 X 6 - 8 reps
standing ez bar curls 3 X 6 - 10 reps

one arm cable pulldowns 3 X 8 - 10
close grip bench 3 X 4 - 8
dips 3 sets until failure

Saturday - legs:
squats 6 X 6 - 10 reps
seated calf raises 3 x 6 - 10
leg extensions 3 X 6 - 10
hamstring curls 3 X 6 - 10

i don't train forearms directly either
abs 2 a week on a good week, usually about 3 times a month though
just 3 sets of crunches on a fitness ball
and 3 sets of leg raises

[weltweitefurcht]

Originally posted by SHOT
monday..bi's and tris

tues chest

wed off

thurs back

fri legs

saterday shoulders

sunday off

or something like that...havnt wrote up a new one yet

or did you mean what excerises we use for each part bro?

Shot can you work your chest as good as you would like the next day after doing your triceps???

[SHOT]

Originally posted by weltweitefurcht
Shot can you work your chest as good as you would like the next day after doing your triceps???

Yes....kinda like a pre exhaust on the tri's

[SHOT]

Originally posted by weltweitefurcht
Shot can you work your chest as good as you would like the next day after doing your triceps???

Yes....kinda like a pre exhaust on the tri's

[TheShock]

mine is pritty simple. iv had this for about 5 years ( on and off )

day 1- chest, shoulders, tris
day 2- back, bis,
day 3- rest
day 4- legs, abs
day 5- chest, shoulders, tris
day 6- rest
day 7- back, bis
day 8- legs, abs
day 9- rest


chest= bench press, incline bench press, db press, db flys

shoulders= military press, overhead db press. db lateral raise, shrugs

tris= close grip bp, dips, barbell tricep extencions

back= pull ups, bent over row, deadlifts.

bis= barbell curl, hammer curl, db curl

legs= squat, leg press, calf raise.



in high school i was about 150-160 now im 205.

EDIT. I SAID IM... I MENT IN ^^

[21-Ctown]

Originally posted by McBain
have to say this is a great idea for a thread, people are always asking about this, here's mine that I'm trying right now (switching it up big time):

Monday- Upper Body
Tuesday- Lower Body
Wednesday- OFF
Thursday- Upper body
Friday- Lower body
Sat&Sun- OFF

I try to do something light like jump rope for 10-15 minutes 5 days per week (making sure to give myself at least 1 off day where I don't do any cardio tho), dont really do any direct torso work on a regular basis

I try to minimize rest on the upper body day to like a minute or so (sometimes more), but I've been doing it in just a little over an hour...like 65-70min just to give you an idea. Leg day I obviously gotta take longer rest cus squats and SLDL just can't be done with little rest (at least I sure as hell can't lol), but I still do that workout in under an hour pretty easily.

Overall upper body day

Dumbell Bench Press (with feet up on bench)- 4sets, rep scheme stays around 8-10 and there are no assisted reps or anything fancy

Wide Grip Cable Row (palms facing each other)- 4sets, rep scheme 8-12, reps are done REALLY slow to minimize momentum (negative is extremely slow)

Dips-3 sets not using any weight anymore, just doing a ****load of reps, and doing them as slow as possible basically with extra concentration on form and going relatively deep (wouldnt recommend going too deep if you are using weights too hard on shoulders IMO)

Wide grip pullups- 2 sets no weight added till failure, full range of motion is key here of course (felt like I had to mention that because NO ONE ever does the full range of motion)

Close-grip pulldowns-2 sets rep scheme kept 8-12, reps are slow and deliberate thus minimizing momentum (palms are facing each other for grip)

Arnold Press- 2-3 sets rep scheme 8-10 reps, form is key here and reps are again slow and deliberate


Overall Lower Body Day
Squats- 4 sets rep scheme is 12-15, reps are slow and deliberate, not explosive at all and form is perfect

Straight legged deadlifts- 4 sets rep scheme is 8-12, neagtive is nice and slow, the lift is somewhat explosive comparative to rest of my lifts but nowhere near as explosive as one might do...cleans for example (my guess is negatives take like 3-5 seconds, lift is like 1-1.5), I also dont go all the way to the ground, just go as far as my hamstrings will let me without overstretching them

One legged calf raises- 4 sets each set is just to failure, no weight added, reps are very slow and held at the top for a second or two, I really try to go to failure on these most of the time



I know the biggest key is getting lots of sleep and food (especially with this routine even moreso than others) because it is a lot of volume, especially since I'm trying this workout plan natural. Only started it this past week so we'll see how it goes.

Let me know how that routine goes for ya. I'm working toward something similar to that. I heard of alot of guys having success on a routine like that.

[Rob872001]

Originally posted by SHOT
This is the workout ill try for about 6 weeks to see if i like it or not...


MONDAY BI'S AND TRI'S.....these are double tri sets

Layin EZ bar tri extention to forehead ....3 sets...6-8 reps

Close Grip Bnech....3 sets 4-6 reps..then...

Layin EZ bar tri extention to forehead ....3 sets...6-8 reps..then


REST..then

Standing Narrow-Reverse grip EZ bar curls 3 sets 4-6 reps..then

Seated DB Zottmann Curls...3 sets 4-6 reps

Standing Narrow-Reverse grip EZ bar curls 3 sets 4-6 reps

Repeat this two more time....No rest between excerises at all...move from one to the other




**TUES CHEST**

1 warm up set of incline press...then 3 workin sets....till failure

Dips...weighted...3 sets 10-15 reps..strait sets

Flat DB Fly(or Incline DB)...2 sets of 12...strait sets

Pec Dec...4 sets..all till failure on the last setting...

Pull overs (DB)...3 sets...12 reps..strait sets



WED...REST!!!!!



**THURS>>>BACK AND LATS**

Hammer Row...1 set 8/15 Rest Pause

Chest Supported T bar Row....3 sets...10-15 reps...strait sets

Deads 1-2 warm up sets...1-2 working sets...12 reps..not quit to failure...one rep short

Pull Ups...weighted...12-15 reps 1-2 sets

Hammer Pulldown 3 sets...6-12 reps..strit sets...only last one till failure....

Upright rows....3 sets 10-12 reps strait sets




**FRIDAY LEGS**

Leg press....3 sets...35..45 lbs plates...till failure

Front squats....3 sets of 10 strait sets

Extentions....3 sets...all till failure

Curls...3 sets..all till failure

Standing calf raises....2 sets...15/20 2 rest pause...1 to 15...1 to 30

seated calf rasies...2 sets...till failure



**SATERDAY SHOULDERS**

Laterals raises...2 sets...1 strait set of 10 one 15/30 rest pause

Barbell press (cause the DB only go to 150) 3 sets...first 2 strait sets of 10...last one rest puase 15/30*Sometimes i do like a standing Military Press***


Rear delt machine 3 sets all till failure

Shrugs...i do barbell and DB...ill go 1 set heavy barbell ...no rest thenm move to one set DB with the 150's to failure on both....i do this 3-4 times....



SUNDAY OFF




On my off days ill so alittle abs sometimes.... like 2 sets of 20 or so...dont want to get them to big....i use a different machine each time i do them....

NECK...i hit 2 times per week...with the halo thing that hold the plates...u know....ill do each side and front to back for like 12-15 reps....3 sets each side....

Forearms...i no longer work directly

SHOT, you don't do DB shoulder Press because the dumbells only go to 150's? My gym only goes to the 100's so the big guys stack 40 and 50 pound DB's on top of the 100's.

[thelast10]

Is there a reason a bunch of you guys dont train abs

[TheShock]

we do. i do them when i do legs. 2-3 times a week.