Hola Bola's Consolidated Workout Routine Thread
To save myself some time linking and searching through old threads, I decided to compile all of the routines I've designed and used in the past ~3 yrs in one thread. Feel free to post questions or comments. :)
[size=5][b][u]12 Day Rotation[/b][/u][/size]
[color=brown][b]1. Biceps/Triceps/Abs[/b][/color]
-Overhead DB Extensions
-Supinating DB Curls
-Rope Cable Pressdowns
-Low Cable Curls
-Wrist Curls/Ab Work
[color=blue][b]2. Quads/Calves[/b][/color]
-Squats
-Lunges (light)
-Hack Squats
-Leg Extensions
-Calf Raises
[color=green][b]3. Back[/b][/color]
-Weighted Chinups (heavy)
-BB Rows (light)
-Shrugs
-Wide Grip Iso-Pulldown
-One Arm Iso-Low Rows
-Side Delt Raises
[b]4. Off Day
[color=red]5. Chest/Shoulders[/b][/color]
-DB Shoulder Press
-Weighted Dips (heavy)
-Front/Side/Rear Delt Raises
-Flat DB Bench
[color=blue][b]6. Traps/Legs/Calves[/b][/color]
-Deadlifts
-Squats (light)
-Hack Squats
-Shrugs
-Calf Raises
[color=brown][b]7. Biceps/Triceps/Abs[/b][/color]
-DB Hammer Curls
-Close Grip Barbell Bench
-EZ Bar Spider Curls
-V-Bar Cable Pressdowns
-Wrist Curls/Ab Work
[b]8. Off Day
[color=green]9. Back[/b][/color]
-BB Rows (heavy)
-Weighted Chins (light)
-Shrugs
-Wide Grip Pullups
-Seated Cable Rows
-Side Delt Raises
[color=blue] [b]10. Hamstrings/Calves[/b] [/color]
-SLDLs
-Lunges (heavy)
-Leg Press
-Seated Leg Curls
-Calf Raises
[color=red] [b]11. Chest/Shoulders[/b][/color]
-Incline DB Bench
-Weighted Dips (light)
-Front/Side/Rear Delt Raises
-Chest Flys
-Machine Shoulder Press (light)
[b]12. Off Day
REPEAT[/b]
[size=5][b][u]9 Day Routine[/b][/u][/size]
[b]Day 1 - Quads/Calves[/b]
-Squats or Leg Press or Hack Squats
-Hack Squats or Front Squats or Leg Press
-Leg Extensions or Barbell Lunges
-Calf Raises
[b]Day 2 - Triceps/Abs/Forearms[/b]
-Weighted Dips or CGBP
-Overhead DB Extensions
-Cable Pressdowns
-Ab Exercise
-Wrist Curls
[b]Day 3 - Back[/b]
-Yates Rows or T-Bar Rows
-Wide Grip Pullups or similar exercise
-Seated Cable Rows or similar exercise
-Shrugs
[b]Day 4 - OFF[/b]
[b]Day 5 - Chest[/b]
-Incline DB or Flat DB Presses
-Flat or Incline Hammer Strength Presses
-Dips
-Machine Chest Flys
[b]Day 6 - Hamstrings/Traps/Calves[/b]
-SLDL or RDL
-Seated Leg Curls
-Shrugs
-Calf Raises
[b]Day 7 - Lats/Biceps/Abs[/b]
-Weighted Hammer Chins
-DB Curls
-Close Grip Supinated Lat Pulldowns
-Low Cable Curls
-Ab Exercise
[b]Day 8 - Shoulders[/b]
-DB Shoulder Press or Standing BB Military Press
-Dips
-Side/Rear Raises
-Smith Machine Military Press or DB Shoulder Press
[b]Day 9 - OFF
REPEAT[/b]
[size=5][u][b]8 Day Rotation[/b][/u][/size]
[b]1. Shoulders/Abs [/b]
-DB Shoulder Press
-Front/Side/Rear Raises
-Ab Exercise
-Machine Shoulder Press
[b]2. Quads/Calves[/b]
-Squats
-Hack Squats
-Lunges
-Calf Raises
-Leg Extensions
[b]3. Back/Traps[/b]
-BB or DB Rows
-Pullups
-Shrugs
-Seated Cable Rows
-Close Grip Lat Pulldowns
[b]4. Chest/Abs[/b]
-Incline DB Bench
-Weighted Dips
-Flat DB Bench
-Chest Flys
-Ab Exercise
[b]5. Off/Cardio[/b]
[b]6. Hamstrings/Traps/Calves[/b]
-Deadlifts
-Leg Press
-Shrugs
-Leg Curls
-Calf Raises
[b]7. Biceps/Triceps/Abs[/b]
-Chinups
-Dips
-DB Curls
-Overhead DB Extensions
-Ab Exercise
-EZ Bar Spider Curls
-Cable Pressdowns
[b]8. Off/Cardio
REPEAT[/b]
[size=5][b][u]4 Day Split[/b][/u][/size]
[b]Monday - Horizontal Push/Vertical Pull[/b]
1. HS or DB Incline Press
2. Weighted Chins or HS Pulldowns
3. Dips
3. Close or Wide Hammer Grip Lat Pulldowns
4. DB Pullovers
4. Machine Flys
4. Side DB or Cable Laterals
4. Rear Cable Raises
[b]Tuesday - Off[/b]
[b]Wednesday - Bi's/Tri's/Traps/Abs/Calves/Forearms[/b]
1. Overhead DB Extensions or CGBP
1. EZ Bar or DB Curls
2. Ab Exercise
2. Trap Exercise
3. V-Bar or Rope Cable Pressdowns
3. HS or Cable or DB Concentration Curls
4. Calf Raises
4. Wrist Curls
[b]Thursday - Off
Friday - Horizontal Pull/Vertical Push[/b]
1. Bent T-Bar Rows or Rack Pulls
2. Smith or DB Shoulder Press
3. HS or DB Rows
3. Dips
4. Pullovers
4. Machine Flys
4. Side DB or Cable Laterals
4. Rear Cable Raises
[b]Saturday - Off
Sunday - Quads/Hamstrings/Calves[/b]
1. Squats or Leg Press
2. BB Lunges or SLDL
2. HS Iso Leg Press or Smith Squats
3. Leg Curls
3. Leg Extensions
4. Weighted Hypers
4. Calf Raises
[size=5][b][u]Push/Pull/Legs Split[/b][/u][/size]
[i]*OFF DAYS TAKEN WHEN NEEDED*[/i]
[b]Chest/Shoulders/Triceps #1[/b]
1. Smith Machine Shoulder Press (6 sets)
2. Low Incline DB Bench Press (5 sets)
3. Weighted Dips (5 sets)
4. Overhead Machine Extensions (4 sets)
4. Side Delt DB or Machine Raises (4 sets)
5. V-Bar Cable Pressdowns (3 sets)
5. Machine Chest Flys (3 sets)
[b]Back/Bicep/Traps #1[/b]
1. Weighted Chinups (5 sets)
2. T-Bar Rows (5 sets)
3. Wide Hammer Grip Lat Pulldowns (4 sets)
3. Shrugs (4 sets)
4. DB Curls (3 sets)
4. Lying Rear Delt DB Raises (3 sets)
5. HS Preacher Curl (3 sets)
5. High Cable Lat Iso's (3 sets)
[b]Quads/Hamstrings/Calves[/b]
1. Squats (8 sets)
2. Leg Press (6 sets)
3. Walking Lunges (3 sets)
3. Calf Raises (3 sets)
4. Leg Extensions (3 sets)
4. Seated Leg Curls (3 sets)
[b]Chest/Shoulders/Triceps #2[/b]
1. HS Incline Press (6 sets)
2. High Incline DB Bench Press (5 sets)
3. Machine Dips (5 sets)
4. Overhead DB Extensions (4 sets)
4. Side Delt DB or Cable Raises (4 sets)
5. Rope Cable Pressdowns (3 sets)
5. Machine Chest Flys (3 sets)
[b]Back/Biceps/Traps #2[/b]
1. 1 Arm DB Rows (5 sets)
2. Close Hammer Grip Lat Pulldown (5 sets)
3. Seated Wide Hammer Grip Cable Row (4 sets)
3. Shrugs (4 sets)
4. HS Preacher Curl (3 sets)
4. Lying Rear Delt DB Raises (3 sets)
5. Low Cable Curls (3 sets)
5. High Cable Lat Iso's (3 sets)
[b]Quads/Hamstrings/Calves[/b]
1. Squats (8 sets)
2. Leg Press (6 sets)
3. Walking Lunges (3 sets)
3. Calf Raises (3 sets)
4. Leg Extensions (3 sets)
4. Seated Leg Curls (3 sets)
[b]REPEAT[/b]
[size=5][b][u]Upper/Lower Split[/b][/u][/size]
[i]*Either of the following is best, but rest days can be taken/not taken as needed*[/i]
1. Lower
2. Off
3. Upper
4. Off
Repeat
---OR---
1. Lower #1
2. Upper
3. Off
4. Lower #2
5. Off
6. Upper
7. Off
Repeat
[b][u]LOWER WORKOUTS[/u][/b]
[b]Lower Workout #1[/b]
1. Squats
2. Romanian Deadlifts
---ALTERNATING WITH---
2. Lunges
3. Hack Squats or Leg Press
4. Leg Extensions
---ALTERNATING WITH---
4. Calf Raises
[b]Lower Workout #2[/b]
1. Deadlifts
2. Narrow Squats
---ALTERNATING WITH---
2. Sumo Squats
3. Seated Leg Curls
---ALTERNATING WITH---
3. Shrugs
---ALTERNATING WITH---
3. Calf Raises
[u][b]UPPER WORKOUT EXAMPLE[/b][/u]
1. Pressing Exercise #1
---ALTERNATING WITH---
1. Pulling Exercise #1
2. Pressing Exercise #2
---ALTERNATING WITH---
2. Pulling Exercise #2
3. Tricep Exercise
---ALTERNATING WITH---
3. Bicep Exercise
4. Ab Exercise
---ALTERNATING WITH---
4. Medial Delt Exercise
[b][u]Upper Workout Exercise Rotation[/b][/u]
[b]Pressing Exercise #1 Rotation [/b]= Incline DB Bench, DB Shoulder Press, Incline DB Bench, Flat DB Bench, Incline DB Bench, DB Shoulder Press, Incline DB Bench, Repeat
[b]Pulling Exercise #1 Rotation [/b]= Rack Pulls, Yates Rows, Weighted Hammer Chins, Repeat
[b]Pressing Exercise #2 Rotation[/b] = Shoulder Press Variation (DB, BB, Smith Machine, Hammer Strength, etc...), Weighted Dips, Repeat
[b]Pulling Exercise #2 Rotation[/b] = Row Variation (Seated Cable Rows, Chest Supported T-Bar Rows, Hammer Strength Low Iso Row, etc...), Pulldown Variation (Wide Grip Chins, Hammer Strength Wide Iso Pulldowns, Close Grip Lat Pulldowns, etc...), Repeat
[b]Bicep and Tricep Exercise Rotation[/b] = Chosen randomly from the following... DB Curls, DB Hammer Curls, Spider Curls, 1 Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead Ext, Cable Pressdowns, etc...
[b]Abdominal and Medial Delt Exercise Rotation[/b] = Chosen randomly from the following... V-Ups, Hanging Leg Raises, Crunches, Ab Machine, etc... and either DB, Machine, or Cable Laterals.