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  1. #31
    Registered User David.G's Avatar
    Join Date: Jul 2009
    Age: 28
    Posts: 565
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    Erm i got good results using:

    Monday:
    Deadlift 7x2
    Squat 7x2
    Bench 7x2
    Pull up 7x2

    Wed:
    Deadlift 4x10
    squat 4x10
    Bench 4x10
    pull up 4x10

    Friday
    Deadlift 5x25
    Squat 5x25
    Bench 5x25
    wide overhand Pull up 5x25

    Alt with

    Mon:
    Sumo dead 7x2
    Front squat 7x2
    Incline bench 7x2
    close underhand pull up 7x2

    wed:
    Same exercises but diff sets, reps

    Fri:
    Same exercises but diff sets, reps again
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  2. #32
    Registered User Sphound's Avatar
    Join Date: Mar 2012
    Age: 21
    Stats: 5'8", 158 lbs
    Posts: 5
    Rep Power: 0
    Sphound has no reputation, good or bad yet. (0)
    Sphound is offline

    My full body workout

    This is mine, feel free to critique or add anything to it! I can always use tips.
    1.bench pyramid*
    2.squats pyramid
    3.seated rows 3x15
    4.military press 3x10
    5. deadlift 2x10
    6. 100 seated calf raises
    7. 3x10 leg ext.
    8.3x10 leg curls
    9. 50 pullups
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  3. #33
    Registered User rsd147's Avatar
    Join Date: Jul 2011
    Location: Sheffield, South Yorkshire, United Kingdom (Great Britain)
    Age: 28
    Stats: 6'0", 188 lbs
    Posts: 257
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    rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10) rsd147 has a little shameless behaviour in the past. (-10)
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    Sounds good to me these, only just seen this thread
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  4. #34
    Registered User r3c0il's Avatar
    Join Date: Apr 2016
    Age: 36
    Stats: 188 lbs
    Posts: 7
    Rep Power: 0
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    I have been through many fitness programs on and off over the years. I started weight training in high school and was taught split routines from the get go. After high-school I have worked very highly physically demanding jobs that require a lot of energy. all the while dabbling in different training when I could. I decided that now that I am no longer under such physical demand to really get my self on track. I did p90x 1,2,3, over the years and had pretty good results...so what did on do? yep jumped back to p90x 1. I completed the program and lost 20lbs and got pretty cut. but the muscle gain just didn't get where I wanted. I decided to go back to the gym, I scoured all around to find a program, one day I finally read a post on here. it stated your all over thinking this, just pick a program and stick with it. well that's what I did. I used this site's find a program function and what I picked was Jim Stoppani's shortcut to size. I did that for 1 month, all the while trying to educate myself. then I started to question my frequency in trainin muscle groups as I recover very rapidly after training. My discovery is that splits are not good for anyone who has not reached a point where they move enough weight to constitute a longer rest period. additionally almost every person in the gym I attend does a split and they're form is usually poor at best. A word of advice to anyone trying to decide what's best for them...If your not lifting 1-1.5 lbs on compound lifts with proper form on every single rep, feeling muscle imbalances, not gaining at least. .5 lbs/week of weight in bulking and your doing a split. the split is your problem/ not enough frequency on all muscle groups per week. I started doing full body in the gym alternating low rep/high wieght, med rep/med weight and high rep/low weight. each day different exercises and I gained 5 lbs of muscle in 4 weeks.
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