What's your routine?

[Dee-Zy]

I've been pretty much experiment'N this summer.

I'm try'N to stick it through with a 2 days work out (3 times a week - meaning I work out 6 times a week). But that sh!t is so fukk'N hard to maintain. 6 days!!! I've tried this for 3-4 weeks now N I do an avg of 4-5 days.

I want to work the same muscle 2-3 times a week.

what about u? What's your routine?

 

[NEWBIE101]

I do a four day split routine.

Monday-Chest, Shoulders
Flat DB Press 3x4-8
Incline DB Press 3x4-8
Decline Hammer Press 3x4-8
Cable Crossovers 2x6-10
DB Military Press 3x4-8
DB Side Laterals 2x6-10
DB Bent Over Raises 2x6-10

Tuesday-Back,Traps
Deadlifts 3x4-8
Lat Pulldowns(Wide) 3x4-8
DB Rows 3x6-10
Cable Rows 3x4-8
DB Shrugs 3x8-12

Thursday-Legs
Squats 3x6-12
Leg Press 2x6-10
Leg Curls 3x4-8
Leg Extension 2x6-10
Calf Raises 3x8-12

Friday-Arms
Dips(body upright) 3x6-10
Skullcrushers 3x4-8
Straight Bar Pushdowns 3x6-10
EZ Bar Curls 3x4-8
DB Curls 3x6-10
Alternating Seated Hammer Curls 3x12-20(6-10 each arm)

 

[WORKEROUTER]

monday: Chest, triceps, biceps
1) Barbell Bench 2 sets
2) Dumbbell Bench 3 sets
3) Inclined Dumbbel Bench 4 sets
4) Cable Crossovers 2 sets
5) 2 sets of pushups until you cant do anymore of them
6) weighted dips 3 to 4 sets
7)Between the bar dips 2 sets
8) Tricep rope pushdown 3 sets
9) straight bar curls 3 sets
10) dumbbell curls sitting 2 sets

Wendsday: back, neck, forearms, abs

1) deadlifts 4-5 sets
2) bent over bb pulls 4 sets
3) wide grip pullups 3 sets
4) close grip pullups 2 sets
5) neck exercises (theyre hard to explain, look them up)
6) forearm curls/ wrist roller
7) haning leg raises 3 sets
8) situps/crunches 2 sets

Friday: legs, triceps, biceps, shoulders
1) squats 4 sets
2) calf raises 4 sets
3) military press 4 sets
4) lateral raises 3 sets
6) arnold presses 3 sets
7) barbell shrugs 4 sets
8)Between the bar dips 2 sets
9) Tricep rope pushdown 3 sets
10) straight bar curls 3 sets
11) dumbbell curls sitting 2 sets
12) hanging leg curls 4 sets

I countinue on sunday with chest, and then the new weeks starts off on tuesday. Sometimes I like to take a break though and limit it to 3 workouts per week

I perform HIT cardio for 20 minutes 2 to three times per week on my off days.

And of course some days I might not work a certain minor bodypart like triceps or biceps if theyre still killed from previous workouts.

 

[Bonhomme]

Infrequent, short, very heavy

I'm bulking up.

Working from the Anthony Ellis principle that mass gain occurs during the recovery phase, I only lift about once every week to 2 weeks as follows:

1. Warm up with a bit of cardio (usually playing drums).

2. Lift close to maximum weight for about 8 exercises for 2 sets.

3. Same exercises, one set with lighter weight (about 6-8 reps).

4. Eat a high-protein meal.

My other exercise comes from drumming and dancing.

So far this weird lazy man's regimen is smashing a plateau I couldn't budge for years.

 

[Krassus]

Do NOT work the same muscle 2-3 times a week. Your muscle grows while resting, not lifting. If you only give it a day of rest after each exercise, you'll get nowhere. And if your muscle isn't sore the day after, than you're not hitting it hard enough in the first place, and once again, you'll get nowhere. Think quality vs quanitty.

I'm currently cutting and doing Escalating Density Training 3 days a week, and High Intensity Interval Training 4 days a week. HIIT is self-explanatory, but for EDT, i have 12 different exercises picked out (3 days x 4/day), so i never do the same exercise more than once weekly. Once i start bulking, i'll bump the number of exercises to 16, and lift 4 days a week. But there is no reason to lift 5, let alone 6.



MONDAY:

ab crunch (abs, obliques)
oblique crunch (obliques)

bicep curl (biceps, forearms)
reverse curl (forearms)


WEDNESDAY:

bench press (delts anterior, pecs, triceps)
shoulder press (delts anterior)

lateral raise (delts lateral)
seated lat rows (lats, delts posterior)


FRIDAY:

shrug (traps upper, traps middle)
calf raise (calves)

deadlift (glutes, quads)
leg curl (hamstrings)

 

[lemieux66]

I do a five day split. 4 sets of each excercise, 6-10 reps.

Monday- chest
Flat back bench
Hammerstrength Isolateral Wide Chest
Incline Bench
Flys

Tuesday- Back and Abs
Deadlifts
Isolateral High Rows
Isolateral Low Rows
Isolateral Rowing
Weighted Crunch
Seated Crunch
Oblique Twist

Wednesday-Arms
Bis
Seated Curls (dumbbell)
Seated Incline Curls (dumbbell)
Standing Barbell curls
Reverse Grip Curls (cable)
Tris
Pushdown (cable)
Kickbacks
Dips
One Arm Pushdowns (cable)

Thursday- Shoulders
Shoulder Press
Military Press
Lat Raises
Dumbbell Front Raise

Friday- Legs and Abs
Squats
Leg Press
Calf Raises
Lying Leg Curls
Weighted Crunch
Incline Crunch
Oblique Twist

 

[WORKEROUTER]

Re: Infrequent, short, very heavy

Originally posted by Bonhomme
I'm bulking up.

Working from the Anthony Ellis principle that mass gain occurs during the recovery phase, I only lift about once every week to 2 weeks as follows:

1. Warm up with a bit of cardio (usually playing drums).

2. Lift close to maximum weight for about 8 exercises for 2 sets.

3. Same exercises, one set with lighter weight (about 6-8 reps).

4. Eat a high-protein meal.

My other exercise comes from drumming and dancing.

So far this weird lazy man's regimen is smashing a plateau I couldn't budge for years.

I dont know man, that seems a little weak.

I mean, once every WEEK? **** dude how you gonna incorporate all the major exercises into that??

I have heard of that b4, but I could never actually see it as a working method.

 

[Bonhomme]

Weird thing is ...

so far it's WORKING!

After quickly going from the low 140s to around 160 at the end of 1998 using more conventional regimens, I could hardly get a gram above 160 since then. Lots of overuse injuries, too.

Now, after about a month of this, I'm at 169 (au naturel), without the least hint of an injury. Eating like I did when I was a kid, too.

BTW, by "maximum weight," I mean just that: what I can do for 1 rep (2 reps for bench press w/o a spotter).

I think the infrequency of the training -- combined with the intentional inconsistency of the exercises -- keeps the muscles from getting acclimated to the workout, so it's like starting fresh every time. No plateaus!

Krassus is right on the money. Never train sore muscles. By doing so, you're just breaking them down.

 

[gym addict]

The basic split i was doing precontest was:

Sunday: Chest/Bi
Monday: Quads/Calves
Tuesday: Off/Abs
Wednesday: Shoulder/Tris
Thursday: Back/Traps/Hams
Friday:Off/Abs
Saturday: Off

Each muscle consisting of roughly 3-4 exercises 2-4 sets per exercise, keeping the workout roughly around 50 minutes. 4 Days a week i would do HIIT cardio for 20 minutes on a treadmill.

However, currently, I plan on following my first 8 week HST(hypertrophy specific training) cycle. If you're curious about the difference between traditional bodybuilding routines and HST go to http://www.hypertrophy-specific.com you can read all you want about it.

 

[MetalFortress]

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode2&articleid=168

I do a version of this EDT, except that I do both PR zones for 20 minutes, instead of the last one for 15. I do them with dips, bent rows, push presses, military presses, ab roller, bent presses, and some other exercises, all non-BW exercises done with a 54 lb kettlebell, but I got a lot stronger and basically grew out of almost all of the exercises. When I get my driver's license I'm going to do the REAL version of this EDT, using the following scheme:

Lower Body Day:

FIRST PR ZONE: Power Cleans, two KB snatch

SECOND PR ZONE: Power Snatch, KB/DB Walking Lunges

Upper Body Day:

FIRST PR ZONE: Bench Press, Push Press

SECOND PR ZONE: DB Bentover Rows, Bent Press

If the lower body day doesn't work my legs enough I'm going to replace power cleans and power snatched with olympic cleans and olympic snatches, although the walking lunges usually bring the pain to my legs unequaled. Actually, I might change them anyway... All of the above will be done in 3-6 rep fashion.

 

[Dee-Zy]

I'm thinking of changing mine...

 

[Templeton]

Re: Infrequent, short, very heavy

Originally posted by Bonhomme
I'm bulking up.

Working from the Anthony Ellis principle that mass gain occurs during the recovery phase

Yea, I guess he came up with such a revolutionary idea all on his own.