Workout routines.. Post them here!

[Ruckus]

Originally Posted by malu

read it over and over ..and ofcourse let us know throughout how its going and if you see any results

I'm thinking about it too. Does it get you more ripped or more overall mass. Working each muscle in such isolation, I'm not sure.

[Y2Jversion1]

Originally Posted by Ruckus

I'm thinking about it too. Does it get you more ripped or more overall mass. Working each muscle in such isolation, I'm not sure.

Mass & strength - if you wanna get ripped, do the max-ot cardio and tweak your diet during your cutting phase.

BTW, what did u mean by 'working each muscle in such isolation'?

[Massive D]

I never do the same exercises every time i always switch it up!

[derekc4]

Me too, I change every 4 weeks the number of sets, every week I switch two days around in my 5-day split. And I change the order of exercises every week. So my body keeps guessing.

[Ruckus]

Originally Posted by Y2Jversion1

Mass & strength - if you wanna get ripped, do the max-ot cardio and tweak your diet during your cutting phase.

BTW, what did u mean by 'working each muscle in such isolation'?

I just meant working only one muscle a day. Like legs one day, shoulders another and chest another. I have always learned to work muscles that work with each other together. It's just different that's all.

[malu]

Max-OT totally hates Isolation exercises and realies mostly on compound exercises

[KrossInc]

Wished to post my workout ...

Day 1 - Chest/Bis
Flat Bench
Incline Bench
Chest Dips
Barbell Curls
Inclined Dumbell Curls

Day 2 - Legs/Lowerback/Abs

Squats
Deadlifts
Stiff-Leg Deadlifts
Seated Calf Raises
Machine Oblique Twists
Captain's Chairs.

Day 3 - Rest

Day 4 - Shoulders/Tris
Shoulder Press
Front Raises
Side Lateral Raises
Seated Bent over Lateral Raises
Close-Grip Bench
Dips

Day 5 - Back/Forearms
Pullups(Wide and close)
Bent over Barbell Rows
Hammer Strength Underhand Pull
Lat Pulldowns(Wide and Close)
Farmer Walks
Behind-The-Back Wrist curls.

Day 6 - Rest

Day 7 - Rest

[GonzoDuke0]

(I do all exercises in this order, unless someone's on the equipment)

Monday: Chest & Back
Hammer Strength Inline Chest Press
Weight Assisted Chin-ups
Hammer Strength Decline Chest Press
Seated Cable Row
Flye Machine
Lower Back Extensions (weighted and non)


Tuesday: Cardio
30 minutes of 65% (elliptical, bike, or treadmill...still haven't gotten into the stair machines yet)


Wednesday: Shoulders & Biceps
Dumbbell Shoulder Presses
Barbell Curls (wide)
Bent-over Lateral Raises
EZ Bar Culs (narrow)
Cable Lateral Raises
Preacher Machine

Thursday: Cardio
30 minutes of 65%

Friday: Legs & Triceps
Squats
Skullcrushers
Hamstring curls
Overhead extensions (dumbbells)
Rotary Calf Machine
Cable/Rope Pressdowns

Saturday: Cardio if I feel like it...otherwise OFF
Sunday: OFF

This is a new routine so I'm not sure how well it will work...Been doing it for 2 weeks now and so far so good. I really enjoy the change up from my old routine which was one bodypart per day...I really need to start doing abs on my cardio days...

[aikurushii]

Monday: sleep
Tuesday: sleep
Wednesday: sleep
Thursday: sleep
Friday: sleep
Saturday: sleep
Sunday: sleep



jk, lol

[bigmuscleollie]

monday
squat
optional:hamstring
side raises,situp machine


wednesday
benches,dips,decline skullcrusher,military,cuban press


friday
deadlift
chins/pulldowns,shrugs
db bentover row
optional:goodmorning,curls,hyperextensions

optional any day:grip work, calves, neck, lockouts


another workout (by stephan korte, for powerlifting)

mo squat, benchpress, deadlift

we squat, benchpress, deadlift

fr squat, benchpress, deadlift

[willy_927]

heres mine

monday (day1)

Chest/ Triceps/ 3.5mile jog
- bench press
- dumbell flies
- pec dec
- dumbell press
- pushdowns
- dumbell extensions
- kick backs

Tuesday (day 2)

Back/Legs/3.5 mile jog
- Leg press
- Leg extensions
- Hamstring curls
- toe raises
- back pull downs
- Dumbell rows

Weds (day 3)

Shoulders/biceps/forearms/ 3.5 mile jog

- Dumbell press
- side lateral raises
- shrugs (if i'm up to it)
- barbell curls
- concentration curls
- forearm curls


I do this 3day workout in rotation everday, Sunday is my day off, sometimes i also take off saturday.

Remmeber that your midsection (abs) can be worked out on any of those days, or even everyone if you wish.
Make sure to work your larger muscles then your smaller ones.

[your2slow]

5 star arm workouts

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

I'm trying a couple of these and really like them so far.

[jenya]

I try to follow something I picked up from Joe Weider's book. It's just a 6 day split...

Monday and Thursday:
Chest & Back

Tuesday and Friday:
Bis & Tris

Wednesday and Saturday:
Shoulders & Trapz

Ideally I will do 4 sets per muscle group repping 12-10-8-6. I try to superset everything I do and if I lift alone I can get out of the gym within an hour. Taking no more then 30 seconds between regular sets and a minute to a minute and a half in between supersets.

I have been doing this routine for about 3 years, I try to mix up the excercises. When I follow the routine I can see pretty good results without plateauing.

[Richie]

[quote="ufchamp"]just finished this routine last week..... wat you think?


here is a routine the steroid lads use at my gym

mon- chest
tue- back
wed- legs
thurs- shoulders
fri- arms
sat n sun off

wat u think of that one?

thats my routine and i do traps on shoulder day
mon- shoulders n traps
tue- chest n forearms
wed- legs
thur- bi's and tri's
fri- back
sat- just cardio
sun- off

[Richie]

oh and i do cardio for 30min everyday except for sun and i am cutting up

[panhead]

I do cardio every other day. That's how I exercise my lower body along with exercises for leg mustles like inner and outer thighs.

On the other days it's upper body workouts which aren't as cardio as jogs.

[T-Bone]

My Strength Routine

Day 1

Standing Military Press 3 x 5
Front Squats 3 x 5
Incline DB Press 3 x 5
Incline DB Rows 3 x 5

Day 2

Back Squats (Deads every 3-4wks) 3 x 5
Close-Grip Bench Press 3 x 5
Barbell Rows 3 x 5
Close-Grip Chins 3 x 5 (Weighted)

Abs and Grip delt with on cardio days usually.

[panhead]

As ironic as it sounds I learned one lesson training for football that's really helping me now: It's keeping a log. That allows me to keep track of the weight lifted and let me know when I can raise it.

Some workouts it even lets me catch mt breath.

[dsmith]

This is my routine right now.
Monday/Thursday
supersets
dips/leg press
tricep extentions/ leg extentions
EZ bar curl/ leg curls
Preacher curl/four arm curl

Tuesday/friday
supersets
bench/lat pulldown
cable crossovers/ barbell shrugs
deadlift
clean and press

And i jog 2-3 miles a on the days i lift

[pushinplenty]

heres mine. I developed this routine for myself to target pretty much every muscle in the body once a week. The concentration exercises allow you to give specific muscles an intense workout once a week and let them recover for the rest of the week. I have achieved some pretty damn good results doing this, but its definetly too intense for the novice. currently im 19, weight 168 with out a drop of body fat and im bench pressing 275.

Day 1: Chest & Triceps
Flat bench, decline bench, incline bench, tricep press down, french press, dumbell kickbacks

Day 2: off

Day 3: Biceps & Back
barbell curls, concentration curls, alternate hammer curls, lat pull downs, shoulder shrugs, dumbell rows

Day 4: Abs (Sometimes cardio as well)
Ab Crunch (high pulley), side crunches, leg lifts, weighted crunches, weighted side bends

Day 5: Shoulders & Legs
Front dumbell raise, lateral dumbell raise, rear delt raises, dumbell press, squats, leg curls, calf raises.

Day 6: off

Day 7: off