The Official "Post Your Weightlifting Routine" Thread

[FitnessGuy]

Just wanna see what everyone out there is doing, post your current routine with reps/sets/weights if you want.

I'll start off I guess, this is mine.

1. Chest - 5 to 7 worksets
2. Off
3. Back/Abs - 12 worksets
4. Tris - 9 worksets
5. Bis - 5 worksets
6. Shoulders - 10 worksets
7. Legs - 6 to 8 worksets
8. Off
9. Start at 1 again

As for reps/weights, volume is low but all worksets are till total absolute failure. Sessions are 15-30minutes MAX.

 

[Y Trallwng Am Byth]

12 minutes treadmill

and then in no particular order

3 or 4 sets of 8 - 12 reps of following

Bicep Curls (weights)
Dumbell press (weights)
Dumbell flies (weights)
Shoulder press (machine)
Cable Pulldown (weights)
Leg Extension (machine)
Opposite of leg extension thing, for hamstring area (machine)
Seated row (machine)
Some kind of ab machine.. (machine)

Making decent gains, but trying to move more onto free weights.

 

[Y Trallwng Am Byth]

And that is every other day off. So:

Day 1: train
Day 2: rest

Repeat.

 

[madgame]

Does back/abs 12 sets mean 12 for each one?
Why so relatively few sets for chest / legs?and so many for triceps?

Any special reason maybe? (just asking)

 

[FitnessGuy]

Very good question, no particular reason, it just works out that way it seems. For triceps I end up doing
3 worksets of closegrip bench
3 worksets of skullcrushers
3 worksets of dumbell kickbacks
all worksets till total absolute failure

It's almost like my triceps can handle more volume, and my chest and legs don't seem to respond well to so much volume.
After 2-3 worksets of bench I just usually move on to a couple sets of flys and call it a day. For legs I do some squats, lunges, and hamstring work and that's it.

The 12 sets is for both back and abs, not each one no. I think the thing that lets me keep the workouts short is the fact that my worksets go to complete failure with this routine. I'm not saying lifting to failure is the best way to train, but it works if you keep the volume down I think.

Out of all the days I workout, my most intense would have to be shoulder day. I do rotator cuff work plus work front, side, and rear delts fully.

 

[MetalFortress]

1: Bench Press, 5-7 sets, 3-5 reps
2: Squat: 5-7 sets, 3-5 reps (including box jumps in between sets)
3: Deadlift: 5-7 sets, 3-5 reps (sometimes replaced with clean-grip fat-bar deadlift for grip)
4: Two kettlebell clean + jerk: 2-5 sets, 3-5 reps (rep number increases as I get stronger)
5: Two kettlebell cleans: 2-5 sets, 5-10 reps (rep number increases as I get stronger)

That's about all I need, only started this routine a couple days ago, but this should bring very good gains...

 

[AFC-Murdaz]

So you go by the 5x5 routine huh? Only that is modified. Just wondering, why only those ex's? I know kb are excellent for developing strength but what's those routine's good for? Jw.

And why no snatch? I developed so much power from snatch and you're not doing any of it. I'm confused of what you're aiming for. Power or size?

 

[semag]

Here's the one I've been doing for about a month. Pretty good, and I got most of it from DIESEL.

Mon:
Legs (4 sets squat, 3 set leg press, 3 set leg extension, 2 sets hack squat, 4 set ham curl) 14-16 sets, depending on the hacks.
Delts: 3 sets shoulder press, 3 sets vertical upright row. (6 sets)

Weds:
Back (3 sets deads, 3 sets DB rows, 2 sets pull ups, 2 sets seated row) 10 sets
Bis: 2 sets straight bar curl immediately followed by 2 sets reverse grip ez bar curl, then 2 sets incline DB curl (6 sets)
Traps: 3 sets reverse fly's on machine or bent over with DB's

Fri:
Chest (3-4 sets of bench, 3 sets incline bench, 3 sets cable crossover or flys) 9-10 sets
Tris: 3 sets skullcrushers/close grip bench with the same weight, and 2-3 sets of dips. (6 sets, if you count the skullcrush/closegrip as the same exercise)

 

[MetalFortress]

Originally posted by AFC-Murdaz
So you go by the 5x5 routine huh? Only that is modified. Just wondering, why only those ex's? I know kb are excellent for developing strength but what's those routine's good for? Jw.

And why no snatch? I developed so much power from snatch and you're not doing any of it. I'm confused of what you're aiming for. Power or size?

Clean and jerks work more overall muscle groups and involve more weight, plus if I get good enough at them, I will do long cycle competitions. They are also a good assistance exercise for all three of the powerlifts. I have already snatched myself silly, working up to 10+10 with the 88 lb kettlebell before getting the flu, and now I'm expanding the range of workouts.

I'm working more toward developing brute strength, although this will most likely put some size on me too.

 

[madgame]

I'm not saying lifting to failure is the best way to train, but it works if you keep the volume down I think.

I do think so though

How do you know that your chest for example doesnt respond well to as many sets as the other "big" body parts?(just asking again)

I started doing about X sets for each big body part and about 2/3 * X sets for the small ones, cause I always read the larger muscles need more...and Ive sticked to it ever since.

 

[Lost]

HIT twice a week ( 3-4 days off between each)
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Standing Military Press1 X 8 - 10 reps
BB Bent over Reverse Grip Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Close Grip Bench Press 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs(Bike) - 1 X 10 - 15 reps

Seems to be workin ive done 3 workouts with this routine so far

 

[Yagrash]

Monday (pull)

Deadlifts 5x2 OR Cleans 4x4
Shrugs 4x4
Bent Over Rows 4x4
Curls 4x6

Wednesday (push)

Bench 4x5
DB Bench 3x5
Tate Press 3x6
Plate Raises 3x8

Friday (squat)

Squats 4x4
Pause Squats 3x4
Stiff-legged deads 3x5
Calf Raises 3x6

That's the basic lifting structure. I alter the sets and reps slightly sometimes, depending on how I feel. Being sick, moving up in weight, or eating a ****ty meal beforehand can all be factors.

I'm trying to bulk at the moment, but if I were to go on a cutting routine I'd do a two-day a week full body routine to cut down on time and allow more time for other things.

I find my abs get enough work as stabilizer muscles, and my forearms and grip gets enough work doing deads and shrugs. I do sets for both with between 300 and 400 pounds.

That's about it for lifting. I do other **** (cardio, plyo, boxing & grappling training...) but that really wasn't asked for.

 

[little_brown_bear]

workout routine

twice a week weights as follows

squats 3 sets 8 reps each
bench press same
military press same
shrugs 3 sets 15 reps each
tricept tower pull downs 3 sets 8 reps each
lat tower pull downs 3 sets 8 reps each
bicept concentration curls 3 sets 8 reps each
front ab crunches 1 set 50
lateral oblique ab crunches a set of 50 per side
butt walkers (or lower ab leg raises across floor) 1 set 50


3 or 4 days a week like to mix these up for variety when weather is permitting

stationary bike 20-45 minutes
or walk three miles
or jog a mile then walk one back


i change the order of the workout after a few weeks and substitute different exercises for the same muscle groups from time to time to keep the body from adapting to 1. the same motion and 2. same balance stabilization muscles all the time.

 

[mateo_g]

Day one (lower body):

Deadlift 3 sets / 8 reps
Romanian deadlift 3 sets / 8 reps
Squats 4 sets / 6-8 reps
Leg press 3 sets / 6-8 reps
Single leg press 2 sets / 4-7 reps
Calf Raises 4 sets / 45 seconds of intense raises
Hamstring curls 3 sets / 8 reps

Next day off

Day Three (Upper Body)

Incline Bench press 3 sets / 8 reps
Bench Press 3 sets / 6-8 reps
Bent Arm Pullover 2 sets / 8 reps
Chest Fly's 3 sets / 8 reps
Military press 2 sets / 6-8 reps
Lat Pulldown 3 sets / 6-8 reps
Cable Shrugs 3 sets / 8 reps
Rev. Cable Shrugs 3 sets / 6-8 reps
Cuban Press 3 sets / 6-8 reps
Dips 3 sets / 8 reps

Next day off

Day Five (Mid Body)

Seated cable rows 4 sets / 8 reps
Bent over row 3 sets / 6-8 reps
Hyperextensions 3 sets / 10 reps
Rev. Hyperextension 3 sets / 8-10 reps
Stiff Legged Deadlift 2 sets / 6-8 reps
Bent Knee hip raise 4 sets /15-20 reps
Cable crunch 3 sets/ 8 reps
Drawbridges
(w/added weights ) 3 sets / 8 reps
Sidebridge 4 sets /10-12 reps

Two days off, restart cycle. I normally do these but I mix up the exercises every few workouts to keep attacking my muscles from different motions.

 

[Rico S]

Westside.

The exercises change every 1-3 weeks depending on how I feel. Here's a sample routine.

WEEKS 1-3

Monday ME Squat
12.5 inch box squat - work up to 1 rep max.„²--- (Weeks 1-2)
Glute/Ham raise. 3x10
Close Stance Good mornings4x8
Barbell rows 4x8


Tuesday DE Bench 50% max
9 fast triples w/ 3 different grips
Heavy Lockouts 4x4. Wide grip
Pushdowns 3x10
Plate raises 3x8
Hammer Curls 2x8

Thursday DE Squat
8-10 Fast box doubles Week 1: 50%. Week 2: 54% Week 3:56%
Speed deadlifts. 3x3@50-60% max Every other week
Pull throughs 4x8
Chins 4x8
Bar Shrugs 4x8

Saturday ME Bench
Floor press- work to 1 rep max „²---(Weeks 1-2)
Close grip Bench Press- 4x8
Standing Front Military bar press 4x8
Weighted dips 4x8

Abs are also done on squat day.

 

[FitnessGuy]

Originally posted by madgame


How do you know that your chest for example doesnt respond well to as many sets as the other "big" body parts?(just asking again)

I think the thing to consider is when comparing those 9 sets for triceps is I'm only doing 3 worksets of each exercise and each one puts focus on a certain head of the tricep, well except the close grip which is considered an "overall tricep masss builder". Because of this, even though the tricep is one muscle, it can take more of a beating I think, well that's my philosophy lol. When I work chest I just do bench and flys and those both destroy the chest as a whole moreso than the tricep exercises I do because they target different heads.

As for responding to as many sets as the other big bodyparts, I don't really do that many sets for other bodyparts. 5-7 sets for chest is actually more or about the same than what I do for other bodyparts.

I've used more volume in the past, Arnold like volume, and it worked, but it stopped working lol. I usually do something till it stops working then try something new and pray it works hehe. I think when this stops working I am going to move to a 3 day split like...
Chest/Back/Abs
Off
Legs
Off
Shoulders/Bis/Tris
Off
Off
repeat

That routine would most definitely involve more sets.

 

[MetalFortress]

Originally posted by MetalFortress
1: Bench Press, 5-7 sets, 3-5 reps
2: Squat: 5-7 sets, 3-5 reps (including box jumps in between sets)
3: Deadlift: 5-7 sets, 3-5 reps (sometimes replaced with clean-grip fat-bar deadlift for grip)
4: Two kettlebell clean + jerk: 2-5 sets, 3-5 reps (rep number increases as I get stronger)
5: Two kettlebell cleans: 2-5 sets, 5-10 reps (rep number increases as I get stronger)

That's about all I need, only started this routine a couple days ago, but this should bring very good gains...

Forgot to mention, 1 2 and 3 will be two days a week (in a MWF, 1-2 2-3 1-3 or similar format) and 4 and 5 will be three days a week.

 

[madgame]

Actually I just realized u dont do few sets for chest. You just do pretty much for shoulders and triceps.

I think the thing to consider is when comparing those 9 sets for triceps is I'm only doing 3 worksets of each exercise and each one puts focus on a certain head of the tricep, well except the close grip which is considered an "overall tricep masss builder". Because of this, even though the tricep is one muscle, it can take more of a beating I think, well that's my philosophy lol.

Ive always heared that the triceps belongs rather to the "smaller" muscle groups, and that u should do less sets for the smaller muscles than for the bigger ones. The triceps is of course a little bigger than the biceps for example but u work your triceps a lot anyways (bench press, military press,...) so Ive always just sticked to doing as many sets for triceps as for biceps/abs/... but its probably not too important. Being satisfied with the proportions of your body, is actually all that counts, I guess

. I usually do something till it stops working then try something new and pray it works hehe.

Thats my philosophy, too lol

 

[Skel]

I do five pushups and five situps a day. I know i suck but its a start.

 

[madgame]

I do five pushups and five situps a day. I know i suck but its a start.

Y not start with a proper routine right away? Im not really a gymhead or anything but I think working out helps u a great deal with being more attractive to women. Just think about it this way: If a girl`s only lean as in kinda skinny with little boobs and a flat booby shes way less attractive to u than if she had a hot ass and big titties. I know this comparison sounds ridiculous but thats the way it is lol. If I was you Id try to soak up the necessary information (as in the basics) from on here, join a gym and start bulking up seriously. (just a piece of advice though)