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  1. #1
    Unsilent Storms Stormbringer's Avatar
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    Exclamation ~~~Workout routines by the forum regulars~~~

    Those routines are the favourite routines of forum regulars, or the routines that they are currently using.
    Thanks to all who contributed.
    If I forgot to ask someone to post his/hers routine, I'm sorry, please start your thread and send me the link by personal message and I will add it in/add the workout as reply...

    Defiant1: http://forum.bodybuilding.com/showthread.php?t=412243

    $AJ: http://members.shaw.ca/irondog/dcmanual.pdf

    .aeterna: http://forum.bodybuilding.com/showthread.php?p=4891989

    AYung: http://forum.bodybuilding.com/showthread.php?t=412259

    Not So Big: http://forum.bodybuilding.com/showthread.php?p=4893246

    meathead198 high frequency splits: http://forum.bodybuilding.com/showth...readid=289834&

    Different Types of Training explained by hepennypacker52: http://forum.bodybuilding.com/showth...hreadid=295922

    Some of the guys form muscletalk.co.uk (thanks muscletalk): http://forum.bodybuilding.com/showthread.php?t=404114

    Elitelifts' year long training guide:http://forum.bodybuilding.com/showthread.php?s=&threadid=322699

    BRIT BEEF and others: http://forum.bodybuilding.com/showth...hreadid=143006


    It's all I have for now, more coming soon...
    Last edited by Stormbringer; 02-16-2005 at 05:58 AM.
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  2. #2
    Unsilent Storms Stormbringer's Avatar
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    My rotuines:

    Beginners low volume/high intensity routine (it is hard):
    Mon, Wed, Fri:
    1. Squats 2x8-10 (3x10-12)
    2. Deadlift 2x8-10 (3x10-12)
    3. BB B/o rows 2x8-10 (3x10-12)
    4. Pullups 2x8-10 (3x10-12)
    5. Dips 2x8-10 (3x10-12)
    6. Military press 2x8-10 (3x10-12)

    III day split (for beginners or absolute beginners):
    Mon - back/biceps:
    1. Deadlift 3x8
    2. B/o BB Rows 3x8
    3. C/g Pullups 2x8
    4. W/g Chins 2x8
    5. BB stright bar curl 2x8
    6. DB hammer curl 2x8
    7. Wrist curls 2x12
    Wed - chest/triceps:
    1. Flat BB b/p 3x8
    2. Incline BB b/p 3x8
    3. Dips (lfw) 3x8
    4. Close-grip b/p 2x8
    5. Skullcrushers 2x8
    6. Weighted crunches 2x12
    7. Weighted Vertical Leg/Hip raise 2x12
    Fri - legs/shoulders:
    1. Squats 2x8
    2. Front Squats 2x8
    3. Stiff legged deadlift 3x8
    4. Standing Calf Raise 3x12
    5. Military Press 3x8
    6. Lateral raises 3x8
    7. DB Shrugs 3x8

    Upper/Lower split:
    Upper A:
    1. Flat b/p 3x
    2. Close grip b/p 3x
    3. Lateral raise 3x
    4. Pullups 3x
    5. DB row 3x
    6. BB curl 3x
    7. Wrist curls 3x
    Upper B:
    1. Incline b/p 3x
    2. Dips 3x
    3. Military press 3x
    4. Chinups 3x
    5. BB Row 3x
    6. Hammer curl 3x
    7. Behind back wrist curls 3x
    Lower A:
    1. Squats 3x
    2. SLDL 3x
    3. Hyperextension 3x
    4. Standing calf raise 3x
    5. Crunches 3x
    Lower B:
    1. Front squat 3x
    2. Deadlift 3x
    3. Leg curl 3x
    4. Seated calf raise 3x
    5. Leg raises 3x

    4 day split:
    Upper hypertrophy:
    1. Incline b/p 2x6-8
    2. Dips 2x6-8
    3. C/g b/p 2x6-8
    4. Military press 2x6-8
    5. Lateral raises 2x6-8
    6. Chinups 2x6-8
    7. BB rows 2x6-8
    8. BB curls 2x6-8
    Lower strength:
    1. Squats 6x3-4
    2. SLDL 6x3-4
    3. Good mornings 6x3-4
    4. Calf raises 6x3-4
    Upper strength:
    1. Flat b/p 6x3-4
    2. Military press 6x3-4
    3. BB Rows 6x3-4
    4. Pullups 6x3-4
    Lower hypertrophy:
    1. Front squat 3x6-8
    2. Deadlift 3x6-8
    3. Calf raises 3x6-8
    4. Core work 3x6-8

    Push/pull routine:
    Push:
    Squats 2x
    Incline b/p 2x
    Dips 2x
    Military press 2x
    Calve raise 2x
    Push press 2x
    Pull:
    Deadlift 2x
    Pullup 2x
    BB rows 2x
    Power clean 2x
    BB curl 2x
    abs 2x

    5x5:
    Mon - pull:
    1. Deadlift 5x5
    2. BB b/o rows 5x5
    3. Pullups 5x5
    Wed - push:
    1. Flat/Inc b/p 5x5
    2. Dips 5x5 (lfw)
    3. Military press 5x5
    Fri - legs:
    1. Squats 5x5
    2. Sldl 5x5
    3. Calf raises 3x12
    4. Leg raises 2x10

    more to come...
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  3. #3
    Registered User muscleboy333's Avatar
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    My high-frequency split

    Monday: Workout A
    Tuesday: Workout B
    Wednesday: Off
    Thursday: Workout A
    Friday: Workout B
    Saturday and Sunday off

    Workout A:
    Monday: ------------------ Thursday:
    Chest:
    3 sets flat DB bench ------------- 3 sets decline barbell bench
    2 sets dumbbell incline ------------ 2 sets dips

    Shoulders:
    3 sets military press ---------- 3 sets dumbbell press
    1 set lateral raises ----------- 1 set incline one arm lateral raises

    Triceps:
    2 sets overhead dumbbell extension ---------- 2 sets skulls
    1 set skulls ----------------------------- 1 set CGBP

    Back:
    2 sets rack chins ---------- 2 sets rack chins behind head
    2 sets barbell rows --------- 3 sets 1 arm dumbbell rows
    2 sets deadlifts ----------- 1 set deadlifts

    Workout B:
    Tuesday: ---------------- Friday:
    Biceps:
    2 sets chins ---------------- 2 sets standing barbell curls
    1 set incline db curls ------- 1 set barbell preacher curls

    Forearms:
    2 sets hammer curls-- ------- 2 sets wrist curls
    1 set static hold ----------- 1 set static hang (from chinup bar)

    Quads:
    3 sets front squats ---------- 3 sets back squats
    1 set leg extension ---------- 1 sets lunges

    Hamstrings:
    3 sets leg curls ------------ 3 sets SLDL
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  4. #4
    Unsilent Storms Stormbringer's Avatar
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    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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  5. #5
    Unsilent Storms Stormbringer's Avatar
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  6. #6
    <3 Tea Zensuji's Avatar
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    my current split

    tetsuo push/pull/legs

    monday: push

    db flat x3
    db incline x3
    close grip bench x2
    dips x2
    military press x2
    side laterals x2
    cuban rotations x2

    wednesday: pull

    db row x3
    pull ups x2
    chins x2
    db shrugs x3
    bb curl x2
    hammers x2
    rear laterals x2

    friday: legs

    front squats heavy x3
    front squats light x2
    deads x3
    calve raises x4
    high rep ski jump calve raises with a dip belt x1

    done over 7 days resting at the weekends
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  7. #7
    there are no shortcuts sword chucks's Avatar
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    some of my routines

    my current low frequency split

    -Monday Delts, Arms

    Seated dumbbell press
    Overhead barbell press
    Strict side DB laterals
    Strict rear cable lateral

    Heavy chins
    DB Hammers
    Barbell curls

    Close grip bench
    Overhead DB ext
    Decline extension

    -Tuesday Legs, Calves

    Med stance leg press
    Close stance leg press
    Wide stance leg press
    Below parallel box squat

    Lying leg curl
    Stiff leg Deads

    Calf press on LP
    Seated calf raise

    -Thursday Chest, Traps

    Incline DB press
    Decline DB press
    Flat bench press
    Wtd. chest dips

    Barbell shrugs
    Dumbbell shrug

    -Friday Lats, forearms

    Assisted pullup
    Single arm row
    Wtd. rack chin
    V bar pulldown
    V bar cable row

    Static hangs
    Plate pinches


    an old split of mine

    **a conjugate periodization split with emphasis on the 3-6 rep range, the volume was really high though, and i ended up cutting it short due to lower back pain

    Upper Body A
    Monday

    Incline DB: 3X3-5

    Incline BB: 2X6-10

    Incline crossover: 1X20

    Seated BB: 2X3-5

    Side lateral: 2X8-12

    Decline skulls: 2X6-10, 1X20

    T bar rows: 4X4-6

    Bilateral row: 2X6-10

    BB curls: 2X3-5, 1X8-12

    DB shrugs: 3X8-12


    Lower body A
    Tuesday

    Deadlifts: 3X3-5

    Sitting leg curl: 1X8-12, 1X20

    Front Squat: 4X4-6

    Lunges: 2X6-10

    Donkey calf raise: 5X10, 2X30

    Hanging LR: 2X15


    Upper body B
    Thursday

    Weighted chins: 3X3-5

    Lat pulldown: 2X6-10

    Cable rows: 1X20

    Rear lateral: 2X6-10

    BB shrugs: 3X3-5

    DB Hammer: 2X6-10, 1X20

    Weighted dips: 4X4-6

    Flat DB press: 2X6-10

    Close grips: 2X3-5

    OH cable: 1X8-12


    Lower body B
    Friday

    Squats: 3X3-5

    Leg Press: 2X6-10, 1X20

    SLDL’s: 4X4-6

    Lying leg curl: 2X6-10

    Seated calf: 5X5, 2X30

    Ball Crunch: 2X15


    I dont have any other splits written out like this but check out my journals for them.
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  8. #8
    Unsilent Storms Stormbringer's Avatar
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  9. #9
    Registered User Kane Fan's Avatar
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    I could put a link to my training journal if you want?

    figured the answer would be yes so

    Kane Fan : http://forum.bodybuilding.com/showthread.php?t=388787
    Last edited by Kane Fan; 02-24-2005 at 07:09 PM.
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  10. #10
    Unsilent Storms Stormbringer's Avatar
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    Thumbs down

    too bad nobody reads this...
    [url]http://forum.bodybuilding.com/showthread.php?t=381194&page=1[/url]
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