LEts See ur current ROUTIEN!

[davha]

for me, im starting HST in 8 days, just found out my 15 rms.
HST, slipt with A/B
Monday: A Wends: B friday:A and so on

A:LEg press
db press
pulldown
shurg
shoulder press
db alt curl
Tris extension
calves
abs

B: Hamstrin exten
db incline press
Rows
shrugs
Lat raise
db curl
db tri extention
calves
abs.


my gym is in a club house under my apartment, and its crappy, no bars. so that means no sqauts and bench press T_T... yea.

wuts ur routien?

[IceMan13]

Monday-Chest/back Tuesday-bi's/tri's/abs Wed-Shoulders/Legs Thurs-Chest/Back Friday-Shoulders/Legs Sat or Sun is cardio and abs. For most body parts I'm doing about 4-5 exercises with 3-4 sets and 6-8 reps.

[Shoo Head]

For upcoming week...

Day 1-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 2-

( Lats + Tris )

Day 3-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 4-

( Lats + Tris )

Day 5-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 6-

( Lats + Tris )

Day 7-

( Legs + Shoulders )

[Beowolf Agate]

Chad Waterbury's 10X3 for fat loss. Look it up.

[KIrky15]

Monday-Chest/back Tuesday-bi's/tri's/abs Wed-Shoulders/Legs Thurs-Chest/Back Friday-Shoulders/Legs Sat or Sun is cardio and abs. For most body parts I'm doing about 4-5 exercises with 3-4 sets and 6-8 reps.

hey m8 have u been getting good results and gains from that routine ? because isn`t that a little close to over training ure muscles ?

[Shoo Head]

hey m8 have u been getting good results and gains from that routine ? because isn`t that a little close to over training ure muscles ?

That's farrr from overtraining.

[Escorcio]

Sunday: Chest, Triceps
Monday: Back, Biceps, Forarms
Wedsneday: Shoulders, Traps, Abs
Thursday: Legs

[davha]

For upcoming week...

Day 1-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 2-

( Lats + Tris )

Day 3-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 4-

( Lats + Tris )

Day 5-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 6-

( Lats + Tris )

Day 7-

( Legs + Shoulders )

7days, 6 doing upper and just one day doing legs?

[IceMan13]

hey m8 have u been getting good results and gains from that routine ? because isn`t that a little close to over training ure muscles ?

My lifts keep going up every week or so and I'm sore, but not overtrained after each workout. This is a routine I designed for myself though based on what I know my body can handle. It may work for some while others it might be too much. I go to about what I know is my bodys limit each workout knowing about how long it takes me to recover.

[tinyman5000]

Day 1 Chest
Day 2 arms/back
Day 3 shoulders legs
day 4 rest

I do 3 exercises and I change the reps up alot, is that alright? I try to squeeze in light cardio whenever i can because i like jogging, but i compensate wtih calories. Chest-Benchpress, DB flies, Machine incline flies(gym has no incline), chest dips

Arms
lat pulldown
bb row
db shrug
bicep curls
hammer curls
tricep extension
tricep kickback
reverse curls
wrist curls

shoulders
Db military press
db lateral raise
db front raise
sometimes i do squats, I can't because i have an ankle deformity so I really can't carry alot of weight over my head
Leg extension
Stiff legged deadlift
leg curl

Is this an alright program for mass building?

[Sick96stang]

Monday: Upper Body
Tuesday: Lower Body
Wednesday: Off
Thursday: Chest and Back
Friday: Legs
Saturday: Arms
Sunday: Off

[KIrky15]

My lifts keep going up every week or so and I'm sore, but not overtrained after each workout. This is a routine I designed for myself though based on what I know my body can handle. It may work for some while others it might be too much. I go to about what I know is my bodys limit each workout knowing about how long it takes me to recover.

thats kl man uno i didnt mean to offend u if ure gettign gains uno brillant

[user8799]

Westide 4 Skinny Bastards - http://www.defrancostraining.com/art...s_westside.htm

[Shoo Head]

7days, 6 doing upper and just one day doing legs?

It's temporary.

That's why I said for the upcoming week.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Also doing leg work too frequently brings back some bad joint problems.

[BuffMedic]

Day 1: Chest
Day 2: Back w/ Rear Delts
Day 3: Rest
Day 4: Shoulder & Calfs
Day 5: Arms
Day 6: Rest
Day 7: Legs
Might rest the next day or start over again.

[madmike253]

For upcoming week...

Day 1-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 2-

( Lats + Tris )

Day 3-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 4-

( Lats + Tris )

Day 5-

AM ( Lats + Tris + Chest + Bis )
PM ( Lats + Tris + Chest + Bis )

Day 6-

( Lats + Tris )

Day 7-

( Legs + Shoulders )

So you workout twice a day?? I've never seen that before, but I've thought about multiple workouts in a day. Are they both just shorter and less intense than doin one a day?

[Shoo Head]

So you workout twice a day?? I've never seen that before, but I've thought about multiple workouts in a day. Are they both just shorter and less intense than doin one a day?

Yea, like for the workout on day 1, I'm going to be doing ( For Lats plus Tris )...

DAY 1

AM
Sets: 3
Reps: 8
Rest: 90s
Load: 10RM

PM
Sets: 2
Reps: 20
Rest: 180s
Load: 24RM
Ice Massage

~~~~~~~~~~~~~~~~~~~~~~~~~

With a less intense workout for Chest & Bis. The reason is, I've trained my Lats/Tris like this for 7 weeks, so they can take more of a beating.

If you would like to try out HFT, check my sig + run a search for some other Chad Waterbury stuff.

[Mwuhahaha]

Monday: Chest / Bi's (6-10 Reps)
Tuesday: Shoulders / Tri's (6-10 Reps)
Wednesday: Legs / Back (6-10 Reps)
Thursday: Chest / Bi's (11-15 Reps)
Friday: Shoulders / Tri's (11-15 Reps)
Saturday: Rest
Sunday: Rest

[KellerLB]

for me, im starting HST in 8 days, just found out my 15 rms.
HST, slipt with A/B
Monday: A Wends: B friday:A and so on

A:LEg press
db press
pulldown
shurg
shoulder press
db alt curl
Tris extension
calves
abs

B: Hamstrin exten
db incline press
Rows
shrugs
Lat raise
db curl
db tri extention
calves
abs.


my gym is in a club house under my apartment, and its crappy, no bars. so that means no sqauts and bench press T_T... yea.

wuts ur routien?

do bulgarian split squats



Monday
Bench Press 3x8
Deadlift 3x8
Flies 3x8
Shrugs 3x8
Lat Pulldown 3x8
Dips 3xFailure
Hang Cleans 3x8

Wednesday
Squats 3x8
DB Lunges 3x8
Clean and Jerk 6x1
Seated Row 3x8
Lateral Raise 3x8
Curls 3x8

Friday
Stiff Leg Deads 3x8
DB Bench Press 3x8
Close Grip Bench Press 3x8
Pullups 3xFailure
Shoulder Press 3x8
Leg Press 3x8
Incline DB Press 3x8

[clyde015]

one word.........pyramids

[bigshayet]

Mon - Chest/Tri

Tue- Legs

Wed - Abs

Thur- Back/Bi

Fri - Shoulders

[Xamine]

thats kl man uno i didnt mean to offend u if ure gettign gains uno brillant

I did chad waterbury's perfect 10; wich trains the same 2 bodyparts everyday and seen good results...

[Govithoy]

Monday and Thursday - Upper body push/lower body pull

Tuesday and Friday - Upper body pull/lower body push

[tinyman5000]

is a warmup of 15 then 12-10-8 for compounds good for mass?

[CANT BE STOPPED]

Monday and Thursday - Upper body push/lower body pull

Tuesday and Friday - Upper body pull/lower body push

what excersises do you do for lower body pull?

[ThatArmyKid]

chest/back/shoulders/traps
quads/hams/calves/bis/tris
off
chest/back/shoulders/traps
off
quads/hams/calves/bis/tris
off
repeat

[Baker19]

Monday- Lower 1 (Squats ME, Quad/Abs Emphasis)
-Squats ME
-Smith Front Squats
-Back Extensions
-Leg Curls/Extensions SS
-Abs

Tuesday- Upper 1 (Bench ME, Chest/Back Emphasis)
-Bench ME
-Barbell Rows
-Machine Shoulder Press
-Pullups/Incline Dumbbell Press
-Biceps/Triceps SS
-Medial/Rear Delts SS

Wednesday- Off

Thursday- Lower 2 (Rack Pulls ME, Hams/Lower Back Emphasis)
-Rack Pulls (below the knee) ME
-Hack Squats
-Back Extensions
-Leg Curls/Extensions
-Abs

Friday- Upper 2 (Push Press ME, Shoulders/Arms Emphasis)
-Push Press ME
-Bicep/Tricep SS
-Seated Cable Rows/Decline Dumbbell Press
-Dips
-Front/Rear/Medial Delt SS

Protocall-
ME Work- 3 Sets say 40/50/35
Back- 12 Sets throughout the week
Chest- 12 Sets throughout the week (including dips)
Shoulders- 14 Sets throughout the week
Arms- 10 Biceps/10 Tricep throughout the week (including dips)
Lower- 24 sets throughout the week

Emphasis is on shoulders/amrs for growth

[TeddyTank]

Monday - Shoulders/Traps
Tuesday - Chest/Light Tri's
Wednesday - Back/Light Bi's
Thursday - Legs
Friday - Arms
Sat & Sun - Off

I do a Strength/Rep/Shock/Strength/Rep/Shock cyce with a 2 week cut after. the bulk lats fo 6 weeks each section is a week long.

I do around 20-25 sets per bodypart, spread out on 2-7 exercises.

NO! It isnt overtraining for me. It works perfectly for me.

For cutting weeks, i do 1 on 1 off. Compound movements 6x3-4 full body. With cardio at the end.

[ibzGSZ120]

Day 1 - Lower Body/Abs

Front Squat/Back Squat
Alternating Lunges
Good Mornings
Standing Calve Raises
Diagonal Cable Wood Chops
Planks


Day 2 - Upper Body

Straight Arm Pull Downs
Flat Bench Press/Dumbbell Chest Press
Standing Dumbbell Shoulder Press
Dips
Variation of Standing Biceps Curls
Swiss Ball Cable Crunches


Day 4 - Lower Body

Deadlifts
Step Ups
Pull Through
Seated Calve Raises
Walk Outs
Side Planks

Day 5 - Upper Body

Chin Ups/ Modified Pull Ups
Seated Wide Grip Cable Row/One Arm Dumbbell Rows
Push Ups (variations)
Scaption
Dumbbell Skull Crushers
Leg Raises


thats week 1-4 (just finished week 2). loading parameters for those weeks are


* Number of sets per exercise: 6
* Loads: 65-75% of 1RM
* Rest: 1 minute
* Reps: 5-8

[LetFireFall]

http://www.bodybuilding.com/fun/kelly3.htm