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  1. #1
    Registered User BRIT_BEEF's Avatar
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    Doing the splits! (routines that is)

    Intro on the way...

    I have had a few requests to post the routines back up so I will add the new parts by editing them in and posting other parts at the end. My routines are really some general guidelines to making a balanced workout, meaning that no bodyparts get neglected. There are plenty of options to tailor the routines to suit your goals and schedule.

    My mate bignbuff has written a thread called 'The Bodybuilding.com Bible' where he has given links to some great threads. I highly recommend that you read through it. - http://forum.bodybuilding.com/showth...hreadid=167918

    A cool, new addition are threads started by regular contributors to this forum. Included are actual routines they follow, techniques they use and any 'secrets' picked up along the way.


    bignbuff - http://forum.bodybuilding.com/showth...12#post1968512

    scott_donald - http://forum.bodybuilding.com/showth...hreadid=175194

    Overload - http://forum.bodybuilding.com/showth...02#post1968302

    midian - http://forum.bodybuilding.com/showth...96#post1968896

    Sqweezers HIT routine - http://forum.bodybuilding.com/showth...55#post2058955

    GDI's high frequency routine - http://forum.bodybuilding.com/showth...hreadid=186639

    younglifter14 (HST) - http://forum.bodybuilding.com/showth...hreadid=179676

    Wheelies - http://forum.bodybuilding.com/showth...hreadid=177347

    Dorian_Yates - http://forum.bodybuilding.com/showth...32#post1999232

    Damien - http://forum.bodybuilding.com/showth...16#post2124216

    devl - http://forum.bodybuilding.com/showth...hreadid=179447

    Kane Fan - http://forum.bodybuilding.com/showth...hreadid=179899

    oark - http://forum.bodybuilding.com/showth...postid=2024440

    amusclehead - http://forum.bodybuilding.com/showth...ht=amusclehead

    AMG's journal - http://forum.bodybuilding.com/showth...hreadid=169443

    Ashford - http://forum.bodybuilding.com/showth...hreadid=175305

    TheWickerMan004 - http://forum.bodybuilding.com/showth...69#post2866269

    If you are interested in contributing have a read of this thread, it explains what to do and how to get your link added. (I have to edit it in myself) - http://forum.bodybuilding.com/showth...82#post1974682
    Last edited by BRIT_BEEF; 04-10-2004 at 06:29 AM.
    http://www.hardcorebodybuilding.net/hb-db/phpBB2/index.php - only place I post now!

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    www.homefitness101.com

    The original good guys....

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  2. #2
    Registered User BRIT_BEEF's Avatar
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    3 way splits A 3 way split gives you plenty of recovery time and is a good way to split your routine. You always have at least one days rest before your next workout. Fit in any cardio you want to do on the off days and fit in abs once or twice a week as suits.

    Absolute beginner (Do 10-12 reps per set. Leave squats, deadlifts, barbell rows, etc.. until you have a couple of months training under your belt.)

    Monday Legs/shoulders

    Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
    Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
    Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
    Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
    Seated dumbell press (3 sets) http://exrx.net/WeightExercises/Delt...lderPress.html
    Side laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html I prefer seated

    Wednesday Back/biceps

    Wide grip pulldowns (3 sets) http://exrx.net/WeightExercises/Lati...tPulldown.html
    Seated rows (2 sets) http://exrx.net/WeightExercises/Back...SeatedRow.html
    Hyperextensions (3 sets) http://exrx.net/WeightExercises/Erec...Extension.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
    Barbell curls (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Hammer curls (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html

    Friday Chest/triceps/forearms

    Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Pushdowns (3 sets) http://exrx.net/WeightExercises/Triceps/CBPushdown.html
    Overhead dumbell extension (2 sets) http://exrx.net/WeightExercises/Tric...ArmTriExt.html
    Wrist curls (2 sets) http://exrx.net/WeightExercises/Wris...WristCurl.html
    Reverse wrist curls (2 sets) http://exrx.net/WeightExercises/Wris...WristCurl.html

    Intermediate (Aim for 6-8 reps except where stated - I am showing a leg/pull/push example this time. This is for people who have done a beginner routine for 6-8 weeks.)

    Monday Legs

    Squats (3 sets) http://<a href="http://exrx.net/Weig...Squat.html</a>
    Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
    Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
    Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
    Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
    Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
    Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html

    Wednesday Back/biceps

    Deadlift (3 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
    Pullups (3 sets) http://exrx.net/WeightExercises/Lati.../WtPullup.html
    Barbell row (3 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
    Dumbell row (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
    Barbell curl (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
    Hammer curl (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html

    Friday Chest/shoulders/triceps

    Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
    Military press (3 sets) http://exrx.net/WeightExercises/Delt...taryPress.html
    Side laterals (2sets) http://exrx.net/WeightExercises/Delt...eralRaise.html I prefer seated
    Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
    Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
    Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html

    Alternative exercises (mainly for people training at home - with a bench and freeweights)

    Squat alternative - http://exrx.net/WeightExercises/Quadriceps/DBSquat.html
    Squat alternative - http://exrx.net/WeightExercises/Quad...HackSquat.html
    Leg press alternative - http://exrx.net/WeightExercises/Quadriceps/DBLunge.html
    Calf raise alternative - http://exrx.net/WeightExercises/Gast...CalfRaise.html Stand on a block or step.
    Dips alternative - http://exrx.net/WeightExercises/Pect...nal/DBFly.html
    Deadlift alternative - http://exrx.net/WeightExercises/Erec...odMorning.html

    I have suggested the exercises I feel will work best, but it is up to you. If you want other ideas follow these links.

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

    http://exrx.net/lists/directory.html

    http://www.theministryoffitness.com/exercises.htm

    I would suggest keeping the balance in the routines the same, meaning that if you want to do a different bicep exercise replace one, don't just add another one in.

    Alternative splits (some different ways to do 3 way split)

    My favourite 3 way splits.

    Monday Legs/shoulders
    Wednesday Back/biceps
    Friday Chest/triceps

    Monday Legs
    Wednesday Back/biceps
    Friday Chest/shoulders/triceps

    It is my preference to do back/biceps and chest/triceps, but alot of people prefer it the other way around. To work around that I would move legs to the wednesday.

    Monday Chest/biceps
    Wednesday Legs/shoulders
    Friday Back/triceps

    Another one I have seen used alot. It could be a good one for a beginner, but as you get stronger I would seperate back and chest into one of the above splits.

    Monday Legs
    Wednesday Back/chest
    Friday Shoulders/triceps/biceps
    http://www.hardcorebodybuilding.net/hb-db/phpBB2/index.php - only place I post now!

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    www.homefitness101.com

    The original good guys....

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  3. #3
    Registered User BRIT_BEEF's Avatar
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    4 way splits Alot of people (myself included) like to do a 4 way split. If you find the workouts on a 3 way split take too long or you would like to do more volume per bodypart, then this could be the way to go.

    Absolute beginner (Again stick to 10-12 reps per set. Cardio on off days (if you want to include any) and abs once or twice a week.)

    Monday Legs (Quads/hamstrings)

    Legpress (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
    Leg extensions (3 sets) http://exrx.net/WeightExercises/Quad...Extension.html
    Leg curls (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
    Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html Start light.

    Tuesday Chest/triceps

    Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Pushdowns (3 sets) http://exrx.net/WeightExercises/Triceps/CBPushdown.html
    Dumbell overhead extension (2 sets) http://exrx.net/WeightExercises/Tric...ArmTriExt.html

    Thursday Back/bicepS

    Wide grip pulldown (3 sets) http://exrx.net/WeightExercises/Lati...tPulldown.html
    Seated row (3 sets) http://exrx.net/WeightExercises/Back...SeatedRow.html
    Hyperextensions (3 sets) http://exrx.net/WeightExercises/Erec...Extension.html
    Barbell curl (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Hammer curls (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html

    Friday Shoulders/calves

    Seated dumbell press (3 sets) http://exrx.net/WeightExercises/Delt...lderPress.html
    Side laterals (3 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
    Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
    Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html

    Intermediate (I'll use the same split as the beginner routine, but I suggest going heavier - 6-8 reps)

    Monday Quads/hamstrings

    Squats (4 sets)
    Leg press (3sets)
    Leg extensions (2 sets)
    Leg curls (3 sets)
    Stiff leg deadlift (3 sets)

    Tuesday Chest/triceps

    Bench press (3 sets)
    Incline dumbell press (3 sets)
    Dips (2 sets)
    Close grip bench press (3 sets)
    Skullcrushers (3 sets)

    Thursday Back/biceps

    Deadlift (4 sets)
    Barbell rows (3 sets)
    Pullups (3 sets)
    Dumbell rows (2 sets)
    Barbell curls (3 sets)
    Incline dumbell curls (3 sets)

    Friday Shoulders/calves

    Military press (3 sets) Seated dumbell press as alternative
    Side laterals (3 sets) I prefer seated
    Rear laterals (3 sets)
    Shrugs (3 sets) Barbell or dumbell
    Standing calf raises (3 sets)
    Seated calf raises (3 sets)

    Alternative exercises (mainly for people training at home - with a bench and freeweights)

    Squat alternative - http://exrx.net/WeightExercises/Quadriceps/DBSquat.html
    Squat alternative - http://exrx.net/WeightExercises/Quad...HackSquat.html
    Leg press alternative - http://exrx.net/WeightExercises/Quadriceps/DBLunge.html
    Calf raise alternative - http://exrx.net/WeightExercises/Gast...CalfRaise.html Stand on a block or step.
    Dips alternative - http://exrx.net/WeightExercises/Pect...nal/DBFly.html
    Deadlift alternative - http://exrx.net/WeightExercises/Erec...odMorning.html

    I have suggested the exercises I feel will work best, but it is up to you. If you want other ideas follow these links.

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

    http://exrx.net/lists/directory.html

    http://www.theministryoffitness.com/exercises.htm

    I would suggest keeping the balance in the routines the same, meaning that if you want to do a different bicep exercise replace one, don't just add another one in.


    Alternative splits (some different ways to do your 4 way split)

    Monday Quads/calves
    Tuesday Chest/shoulders
    Thursday Back/hamstrings
    Saturday Triceps/biceps/forearms

    Monday Quads/hamstrings
    Tuesday Chest/triceps
    Thursday Back/biceps
    Friday Shoulders/calves
    http://www.hardcorebodybuilding.net/hb-db/phpBB2/index.php - only place I post now!

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    www.homefitness101.com

    The original good guys....

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  4. #4
    Registered User BRIT_BEEF's Avatar
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    5 way splits The best thing is that if you are pushed for time the workouts are very quick. You can also do a bit more volume per bodypart if you wish and it is also very flexible.

    Absolute beginner (I have put the larger bodyparts at the beginning of the week when you are fresher from the weekend. Same reps as the other beginner routines.)

    Monday Quads/abs

    Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
    Dumbell lunge (3 sets) http://exrx.net/WeightExercises/Quadriceps/DBLunge.html
    Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
    Hip flexor (3 sets) http://exrx.net/WeightExercises/Rect...lHipRaise.html
    Crunch (3 sets) http://exrx.net/WeightExercises/Rect.../WtCrunch.html

    Tuesday Chest/shoulders

    Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline dumbell press (2 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
    Seated dumbell press (3 sets) http://exrx.net/WeightExercises/Delt...lderPress.html
    Side laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
    Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html

    Wednesday Back

    Pulldowns (3 sets) http://exrx.net/WeightExercises/Lati...tPulldown.html
    Seated row (3 sets) http://exrx.net/WeightExercises/Back...SeatedRow.html
    Dumbell rows (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
    Hyperextensions (3 sets) http://exrx.net/WeightExercises/Erec...Extension.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html

    Thursday Triceps/biceps

    Pushdowns (3 sets) http://exrx.net/WeightExercises/Triceps/CBPushdown.html
    Dumbell overhead extensions (3 sets) http://exrx.net/WeightExercises/Tric...ArmTriExt.html
    Barbell curls (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Incline dumbell curls (2 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
    Hammer curls (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html

    Friday Hamstrings/calves

    Leg curls (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
    Stiff leg deadlift (3 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
    Standing calf raises (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
    Seated calf raises (3 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html


    Intermediate (6-8 reps except where stated - a bit more volume per bodypart this time.)

    Monday quads/hamstrings

    Squats (4 sets) http://exrx.net/WeightExercises/Quadriceps/BBSquat.html
    Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
    Leg extensions (3 sets) http://exrx.net/WeightExercises/Quad...Extension.html
    Leg curls (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
    Stiff leg deadlift (3 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html

    Tuesday chest/abs

    Bench press (4 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Chest dips (3 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
    Hanging hip raise (3 sets to failure) http://exrx.net/WeightExercises/Rect...gHipRaise.html
    Crunches (3 sets to failure) http://exrx.net/WeightExercises/Rect.../WtCrunch.html

    Wednesday back/forearms

    Deadlift (4 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
    Barbell row (4 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
    Chin ups (3 sets) http://exrx.net/WeightExercises/Lati.../WtChinup.html
    Seated row (3 sets) http://exrx.net/WeightExercises/Back...SeatedRow.html
    Behind back wrist curl (3 sets) Picture on the way.
    Reverse wrist curl http://exrx.net/WeightExercises/Wris...WristCurl.html

    Thursday shoulders/calves (shrugs could also be done on back day)

    Military press (4 sets) http://exrx.net/WeightExercises/Delt...taryPress.html Seated press as alternative
    Side laterals (3 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html I prefer seated
    Rear laterals (3 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
    Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html Barbell or dumbell
    Standing calf raises (3 sets - 10-15 reps) http://exrx.net/WeightExercises/Gast...CalfRaise.html
    Seated calf raises (3 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html

    Friday triceps/biceps/abs

    Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html
    Skullcrushers (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
    Barbell curls (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
    Incline dumbell culs (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
    Crunch (3 sets to failure) http://exrx.net/WeightExercises/Rect.../WtCrunch.html
    Twisting crunches (3 sets to failure) http://exrx.net/WeightExercises/Obli...ingCrunch.html

    Alternative exercises (mainly for people training at home - with a bench and freeweights)

    Squat alternative - http://exrx.net/WeightExercises/Quadriceps/DBSquat.html
    Squat alternative - http://exrx.net/WeightExercises/Quad...HackSquat.html
    Leg press alternative - http://exrx.net/WeightExercises/Quadriceps/DBLunge.html
    Calf raise alternative - http://exrx.net/WeightExercises/Gast...CalfRaise.html Stand on a block or step.
    Dips alternative - http://exrx.net/WeightExercises/Pect...nal/DBFly.html
    Deadlift alternative - http://exrx.net/WeightExercises/Erec...odMorning.html

    I have suggested the exercises I feel will work best, but it is up to you. If you want other ideas follow these links.

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

    http://exrx.net/lists/directory.html

    http://www.theministryoffitness.com/exercises.htm

    I would suggest keeping the balance in the routines the same, meaning that if you want to do a different bicep exercise replace one, don't just add another one in.


    Alternative splits (different ways to split 5 ways)

    Plenty of suggestions needed from people who do 5 way splits, please.

    LostProphets 5 way split.

    Mon Legs
    Tues Chest
    Thurs Back
    Fri Shoulders/traps
    Sat Arms
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  5. #5
    Registered User BRIT_BEEF's Avatar
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    Higher frequency splits There are some advantages to be had training muscles more than once a week, especially for beginners. When first starting, your intensity and weights used may not necessitate a full weeks rest between bodyparts. I will outline a couple of ways to take advantage of this.

    Absolute beginner

    This is a 1 day on/1 day off rolling workout, basically you train every other day. You can stick to mon/wed/fri if you wish. I would suggest a lower volume than some of the other splits. If you want to include cardio, do it on the off days. Train abs once or twice a week when you want to fit it in. Stick to 10-12 reps per set.

    Workout 1 Legs/back

    Leg press (4sets)http://exrx.net/WeightExercises/Quad...5LegPress.html
    Leg curl (3sets)http://exrx.net/WeightExercises/Hams...ngLegCurl.html
    Standing calf raise (3 sets)http://exrx.net/WeightExercises/Gast...CalfRaise.html
    Wide gip pulldown (3 sets)http://exrx.net/WeightExercises/Lati...tPulldown.html
    Seated row (2 sets)http://exrx.net/WeightExercises/Back...SeatedRow.html
    Shrugs (2sets)http://exrx.net/WeightExercises/Trap...r/DBShrug.html
    Hyperextensions (2 sets)http://exrx.net/WeightExercises/Erec...Extension.html

    Workout 2 Chest/shoulders/arms

    Bench press (3 sets)http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline db press (2 sets)http://exrx.net/WeightExercises/Pect...enchPress.html
    Seated dumbell press (3sets)http://exrx.net/WeightExercises/Delt...lderPress.html
    Side laterals (2 sets)http://exrx.net/WeightExercises/Delt...eralRaise.html
    Pushdowns (3 sets)http://exrx.net/WeightExercises/Triceps/CBPushdown.html
    Barbell curls (3 sets)http://exrx.net/WeightExercises/Biceps/BBCurl.html

    This is a mon/wed/fri routine for a beginner to training, just alternate between routine 1 and routine 2 every time you train. Do two sets of each exercise and work around 10-12 reps.

    Routine 1.

    squat
    leg curl
    standing calf raise
    seated row
    hyperextensions
    bench press
    seated db shoulder press
    closegrip bench press
    barbell curl
    crunches

    Routine 2.

    legpress
    stiff leg deadlift
    seated calf raise
    pullups
    shrugs
    incline db press
    military press
    pushdowns
    incline db curls
    reverse crunch

    Just keep alternating them every time you train. This workout would also work well as a twice a week routine - monday and thursday for example,(I will add links later)

    (Others to follow)

    Intermediate

    (On the way)

    Alternative splits (Other higher frequency splits)

    Suggested by others.

    One of Sychokids higher frequency routines Consists of two routines that you constantly alternate.

    Monday-
    Squat
    Bench Press (DB or BB)
    Military Press
    Chins
    Barbell Rows
    Stiff Legged Deadlift
    Close-grip Bench press
    Barbell Curl
    Weighted Calf Raises

    wednesday-
    Deadlift
    Incline Bench Press (DB or BB)
    Seated Dumbell Press
    Pullups
    Barbell Rows
    Leg Curl
    Close-grip Bench press
    Barbell Curl
    Weighted Calf Raises

    friday-
    repeat

    "Aim for 2 sets for each exercise. Keep your reps in the 6-8 range..."

    A PSUPOWER classic - simple and heavy

    Monday..

    Squat 5x5
    Flat Bench 5x5
    Wide-Grip Chin's 5x5
    Calve Raises


    Wednesday..

    Deadlift 5x5
    Incline Barbell Press 5x5
    Barbell Rows 5x5
    BB Curls 5x5
    Calve Raises

    Friday..

    Front-Squat 5x5
    Weighted Dip's 5x5
    Power-Clean 5x5
    Close-Grip Bench
    Calve Raises

    "While doing a full-body workout's, you must monitor how your body react's, if you tend to feel OVERTRAINED, then I would switch and go to the heavy/light/medium principle or maybe go a twice weekly split.."
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    Favourite routines I have used at various times

    4 way split I alternate between two workouts for each bodypart and will show both. Some are similar week to week, while others use totally different exercises. The alternatives are done for the same number of sets.

    Monday Quads/calves

    Squat (4 sets) In both routines done first.
    Legpress (4 sets) alt. Dumbell lunge
    Leg extension (3 sets) alt. Leg press
    Standing calf raise (4 sets) alt. Seated calf raise
    Seated calf raise (4 sets) alt. Standing calf raise

    Tuesday Chest/shoulders

    Flat dumbell press (4 sets) alt. Incline dumbell press
    Incline dumbell press (3 sets) alt. Flat dumbell press
    Low incline flyes (3 sets) alt. Dips
    Seated dumbell press (4 sets) alt. Military press
    Side laterals (3 sets) alt. Upright rows
    Rear laterals (3 sets) In both routines done last.

    Thursday Back/hamstrings

    Deadlifts (4 sets) In both routines done first.
    Barbell row (3 sets) In both routines done second.
    Wide grip pullups (3 sets) alt. Close grip pulldown
    Dumbell row (2 sets) alt. Seated row (staying upright)
    Shrugs (3 sets) I alternate between dumbells and machine shrugs.
    Stiff leg deadlift (3 sets) alt. Leg curl
    Leg curl (3 sets) alt. Stiff leg deadlift

    Saturday Triceps/biceps/forearms

    Close grip bench press (3 sets) alt. Pushdowns
    Skullcrushers (3 sets) alt. Close grip bench press
    Bench dips (2 sets) alt. One arm overhead extensions
    EZ bar curl (3 sets) alt. Straight bar curl
    Incline dumbell curl (2 sets) alt. Dumbell preacher curls
    Hammer curls (2 sets) This is done every time.
    Behind back wrist curls (3 sets) This is done every time.

    My bulking routine This is one I use to kickstart my bulking phase's. I use it for 4-5 weeks and have gained 12-20lbs with it before (bodyweight, not just muscle). It is based around lifting heavy and plenty of rest. (Obviously it is combined with a much higher intake of calories.) Still aiming for 6-8 reps except where stated.

    Monday Legs

    Squat (10/8/6/4/2)
    Leg press (3 sets)
    Leg curl (3 sets) I know you expected sldl
    Standing calf raise (3 sets)

    Wednesday Back/biceps

    Deadlift (10/8/6/4/2)
    Barbell row (8/6/4)
    Close grip pulldowns (3 sets)
    Shrugs (3 sets)
    Barbell curl (3 sets)

    Friday Chest/shoulders/triceps

    Flat dumbell press (8/6/4/2) This is the routine where I miss barbell bench the most
    Incline db press (3 sets)
    Military press (8/6/4)
    Upright rows (3 sets)
    Close grip benchpress (3 sets)

    The next time I use it I am going to incorporate some of the olympic style lifts as I feel they will fit in nicely.

    My intermediate routine A routine that helped me gain around 20lbs in a year. It doesn't look great, but the results were good. I started it after about 3 months of training. I trained everything twice a week, now I look back at it I don't know how it worked so well. I had NEWBIE POWER I suppose.

    Monday

    Tuesday

    Thursday

    Friday

    (split is on the way)
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    Training at home routines.

    For people who have bought a bench, barbell and dumbell set, but are not sure how to organize a balanced routine using that equipment.

    Also will cover safety issues if you are training on your own.
    Last edited by BRIT_BEEF; 07-04-2003 at 02:35 PM.
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  8. #8
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    How to do the recommended number of sets and reps.

    Pyramid vs straight sets.

    Should you incorporate dropdowns, forced reps, negatives, etc.. if you are training naturally.

    Progressive resistance.

    Things like that will be covered...
    Last edited by BRIT_BEEF; 07-04-2003 at 02:36 PM.
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  9. #9
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    BUMP! This thread should become a sticky (again)
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    Bump, this should be a sticky.


    I use the 5 way intermediate split, just a little modified, it works well.

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    Originally posted by Slump
    BUMP! This thread should become a sticky (again)

    Originally posted by JFP2026
    Bump, this should be a sticky.


    I use the 5 way intermediate split, just a little modified, it works well.
    just bump it daily if it doesn't become a sticky again

  12. #12
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    brit_beef, when using your intermediate routine(3 day split) would you recommend doing every set to failure which I am doing now? If not, what would you recommend?

    thanks

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    Originally posted by Zoupa
    brit_beef, when using your intermediate routine(3 day split) would you recommend doing every set to failure which I am doing now? If not, what would you recommend?

    thanks
    Alright mate.

    There are a couple of ways to go, straight sets or pyramids are the main two. I will use chest as an example...

    Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
    Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html

    Straight sets...

    You would do 8 working sets for chest, the warmups are not included in the number of sets.

    Bench press - one warmup of around 15 reps then 3 sets using your working weight, you should aim for around a 10/8/6 rep range as you fatigue.

    Incline press - same as above

    Dips - no warmup on this exercise should be needed at this stage, just two heavy sets with whatever weight you strap on. Aim for something like 8/6 for your reps.

    Pyramid...I will use my workout today which was very similar.

    Bench press

    60kg x 15 - easy warmup
    100kg x 10 - a few reps short of failure
    120kg x 8 - failure
    130kg x 5 - failure

    Incline dumbell press

    50lbs x 15 - easy warmup
    80lbs x 10 - failure
    90lbs x 7 - failure

    Dips (using a weighted dipping belt)

    25kg x 10 - a few reps short of failure
    35kg x 8 - failure
    40kg x 6 - failure

    As you get to the later exercises you pyramid up quicker as you will be well warmed up.

    As the routine is written you will do 6 sets to failure and two easy sets...

    bench press

    set 1 - warmup
    set 2 - failure with a weight that lets you get 8-9 reps
    set 3 - failure with a weight that lets you get 5-6 reps

    incline press

    set 1 - a set that is a few reps from failure
    set 2 - failure with a weight that lets you get 8-9 reps
    set 3 - failure with a weight that lets you get 5-6 reps

    dips

    set 1 - straight into a heavy set of around 8-9 reps
    set 2 - failure at around 5-6 reps

    This is the style of training I personally use most of the time and have had good results from it. I suggest trying both and see which you prefer.

    I would also recommend keeping a training log as it makes tracking your progress much easier. Try and improve something every week, an extra rep or an extra 5lbs on one exercise. This is what will keep you growing consistently.
    Increase the weights when you are getting 1-2 reps above the target range.

    That is not easy to explain, if anything is not clear just let me know. I will try and clarify any points that don't make sense.

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    it makes perfect sense, thanks alot!

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    Thumbs up

    I'm glad to see this thread back up again. It has been very helpful to a lot of people in the past. Good job, Brit!
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    BUMP


    Make this a sticky..excellent post....Many of the new threads are beginners looking for exactly this info...

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    BUMP

    Sticky?

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    Hey Brit-Beef your posts are great...keep up the good work.Im thinking of starting this new split

    Mon- Legs/calves
    Tues- Chest/Bis
    Wed- rest
    Thurs- Shoulders
    Fri- Back/Tris

    Ive tried working chest/tris...but my tris are fried after chest
    Do you do cardio ?? If so where to you add it in? Thanks..
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    Bizump

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    Originally posted by outlaw
    Hey Brit-Beef your posts are great...keep up the good work.Im thinking of starting this new split

    Mon- Legs/calves
    Tues- Chest/Bis
    Wed- rest
    Thurs- Shoulders
    Fri- Back/Tris

    Ive tried working chest/tris...but my tris are fried after chest
    Do you do cardio ?? If so where to you add it in? Thanks..
    Hey mate.

    If working chest and triceps together doesn't feel good you are right to do something else. It is my preference to do chest/tris, but alot of people don't like it at all.

    The split you are considering looks good, the only thing I would change is moving triceps to the thursday with shoulders. Again, that is my preference.

    I do cardio on the rest days usually, my ab training too. I find this to be ideal, but if you have to do it on lifting days I would do it after your lifting.
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  22. #22
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    Didn't this post used to be a sticky?

  23. #23
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    Originally posted by BRIT_BEEF
    Hey mate.

    If working chest and triceps together doesn't feel good you are right to do something else. It is my preference to do chest/tris, but alot of people don't like it at all.

    The split you are considering looks good, the only thing I would change is moving triceps to the thursday with shoulders. Again, that is my preference.

    I do cardio on the rest days usually, my ab training too. I find this to be ideal, but if you have to do it on lifting days I would do it after your lifting.

    Thanks.....I wanted to do cardio on at least 2 of my rest days, but didnt know if rest day, meant doing nothing...
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  24. #24
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    Bump on the sticky. Glad to see you reposted this buddy. I'll try PMing some of the mods.

  25. #25
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    Thumbs up

    This is a great post. This is exactly what I was looking for...especially since I'm a beginner.

  26. #26
    Registered User Kane Fan's Avatar
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    forgive me I didn't wanna read over the entire thing to find this out but have the following things been covered?

    Legs and Back getting rest days after them

    muscle groupings (push pull legs splits etc)

    intensity,frequency,volume and thier relationship to each other in a given split/workout?

  27. #27
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    Not yet Kane fan I think BRIT BEEF is still adding to it. If he doesn't put that in though go ahead and do it yourself if you want.

  28. #28
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    im thinkin of trying this split-

    monday-chest/arms
    wednesday-legs
    friday-back and shoulders

    does that sound ok or shud i change anything? i was maybe thinkin to do back/arms on monday and chest and shoulders friday. what do u guys think? thanx

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    What about recovery between sets as well. I used to be all for the one minute rest, until I found by lurking about, I could rest my muscles enough to lift higher weights. Is there an argument for cutting the rest every week, then moving the weiht up (ie: reduce rest by ten seconds one week, then the next week restore rest, increase weight).

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    Originally posted by tuff guy
    im thinkin of trying this split-

    monday-chest/arms
    wednesday-legs
    friday-back and shoulders

    does that sound ok or shud i change anything? i was maybe thinkin to do back/arms on monday and chest and shoulders friday. what do u guys think? thanx
    I don't really like the whole training chest and arms all together thing. It might be tough to do. How about something like this?

    Monday-Chest, Triceps
    Wednesday-Legs, Shoulders
    Friday-Back, Biceps, Traps

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