Workout routines.. Post them here!

[TheHulk]

Just to let anyone know who may be interested. I needed something drastically different so I tried my own version of that "Dogg Crap" workout. Two words... it works! I didn't realize you could completely exhaust a muscle like that. I've done it for 4 weeks and every week my strength has gone up. I've also gained 8 pounds of muscle. So if you're bored with your routine, try this one. This is what I've been doing (obviously I worked out my abs and forearms differently than the other muscle groups):

Day #1

Barbell Curls

Skull Crushers

Dumbell Military Press

Dumbell Shrugs

Squats
w/ Calf Raises

Day #2

Dumbell Bench Press

Cable Pull-Downs

Concentration Forearm Curls (drop set)

Incline Crunches

Day #3

Seated Incline Hammer Curls

Close Grip Bench Press

Barbell Pull-ups

Stiff-leg Dead lifts
w/ Seated Calf Raises

Day #4

Incline Dumbell Press

Wide Grip Rows

Dumbell Side Curls

Ball Crunches

[salb3039]

quick max-ot question

does anybody combine days or does everyone do the 5 day workout? i think im going to try max-ot and see what happens

[Big K]

I do the 5 days, but im just following the principles, not nessicarly all the lifts and the order. If you were crunched for time you could probably combine them, it will just cause longer work-outs.

[salb3039]

I'll probably go to 4 days. That's not too bad.

[Big K]

That shouldnt be to bad at all. Just dont combine big muscles groups, legs, chest, back, and add the smaller muscles to those days.

[amadeusmozart]

After looking around I have made a very rough draft of the routine I intend to start. I will switch between these two sets every other day. I do everything in reps of 10. The questions I have are, do I need to adjust any of these exercsies, like change reps or sets, and will it be efficient to gain weight this way if I switch between these two?

Decline Bench Press (3 Sets)
Bench Press (3 Sets)
Incline Dumbbell Press (3 Sets)
Leg Curls (3 Sets)
Dumbbell Lateral Raises (3 Sets)
Leg Extension (3 Sets)
Standing Calf Raises (3 Sets)
Leg Press (3 Sets)


Shrugs (3 Sets)
Barbell Curl (3 Sets)
Dumbbell Hammer Curl (2 Sets)
Dumbbell Incline Curl (3 Sets)
Wide-Grip Pull down (3 Sets)
Skull Crushers (3 Sets)
Close Grip Bench Press (3 Sets)
Wrist Curls Reverse (2 Sets)
Wrist Curls (2 Sets)

[v][bes]

Originally Posted by salb3039

quick max-ot question

does anybody combine days or does everyone do the 5 day workout? i think im going to try max-ot and see what happens

I also do a 5 day routine with max-ot principles, 1 big muscle group per day + one smaller one, abs for example, using free weights and 4-8 reps in 5 sets. Its a very good program (max-ot) because you just get the priciples and realize it how ever you feel like.

[RoaringMad Mac]

I used to over train a bit and had to back it down a little and With this routine I am noticing great pumps and more muscle seperation and quicker recovery times.


Day 1

Chest 4 Exercises 3 sets of 8 to 12 reps
Biceps 2 to 3 exercises 3 sets of 8 to 12 reps
Triceps 3 exercises 3 sets of 8 to 12 reps
Cardio 20 minutes

Day 2
Off/ Cardio 1 hour

Day 3
Back 4 exercise 3 set of 8 to 12 reps
Shoulders
Front delts 3 sets of 8 to 12 reps
Medial 3 sets of 8 to 12 reps
Rear Delts 3 sets of 8 to 12 reps

Cardio 20 minutes

Day 4
Legs
Quads 3 exercises 3 sets of 8 to 12 reps
Hamstrings 3 exercises 3 sets of 8 to 12 reps
Calves 2 to 3 exercises 3 sets of 8 to 12 reps

Day 5
Off/ Cardio 1 hour

Repeat Cycle.

I also do Abs on off days and 5 minute instinct training on lifting days before begining the exercies.


I have been doing this routine for 2 months now and have been getting some great results The reason I did not put down and specific Exercise is that you can change them up every few weeks to really shock the muscle into some good growth.

[hellfish20]

im really looking for a good routine, to be honest i talked to the trainers at the gym and i dont like their ideas... too much cardio for me!

is it vital to use free weights, or are thouse assisted machines kinda the same?

can anyone give me a decent type of routine to follow for a beginner to bodybulding? also need diet tips, would REALLY appriciate any help

[Snwbrd21]

ive been trying to get back into working out for football and i really need your help would this workout work for me or is it to much? also i need another back exercise please suggest one. thanks!!!
Day 1: Bench Press 3 x 10

Inclined Bench Press 3 x 10

Inclined flyes 3 x 10

Barbell curls 5 x 10


Day 2: Cardio 30 min

Ab Workout

Reverse curls 3 x 10


Day 3: Squats 3 x 10

Leg extensions 3 x 10

skull crushers 3 x 10

Tricep extensions 3 x 10


Day 4: Dumbell shoulder presses 3 x 10

Dumbell lateral raises 3 x 10

Dumbell rows 3 x 10

Ab workout

[NaturalProfessor]

No!!! Quit only going 1/2 way-anyone can be tone-why be just like anyone.

[NaturalProfessor]

Personal Preferances-Hit legs& abs 1st of the week-give them thier own day-follow w/ chest-follow w/ back,abs-follow w/ shoulders & tri-ceps/finish off w/ calves,abs,bi-ceps,forearms-This 5 day program requires a split routine--example:legs--Squats-6-12 sets---leave the gym and rest and feed and recover for 4-5 hours--go back hit the details--hamms,thigh extensions, inner thigh-(seriously neglected by 80% of everyone)--give it a shot and waytch what happens to those muscles in 12 weeks.

[NaturalProfessor]

Hit me with any training questions-diet-suplements-I've been in the trenches for 20+ years-Was trained by professional bodybuilders and olympic powerlifters as well as nutrionists...gimmie ur worst just expect brutal honesty.

[carvendive]

Yup, I'm new... and I'm using a Bowflex (given my goals it's appropriate - so far). I'm not targeting bulk - If I achieve my goals, in another 56 weeks I'll be at 212# and 193lbm which is bulk enough.

Started off doing full body workouts 3/1 (days on/off). I tore a lower abb and backed off on exersizes that were painfull. Now (2 weeks) I'm almost back and I think I figured out what the problem was - I didn't work ALL the supporting muscle groups.

I've switched to Chest-Sholder / Back-Arm / Leg-Trunk 3/1 (is "split" the correct term?)

My question is, how often should I switch exersizes within those groupings to target different aspects of the muscles - like going from Chest Flys - horizontal, to inclided, to declined, or switching Sholder Rotator Cuff with Crossover Rear Delt Rows... ?

Also, before increasing tension, should I insure I've worked "all" muscles or should I increase when that specific exersize goes over (say) 12 reps?

[devin]

lee priest's (pre-contest) workout
printed in the july 2005 issue of muscular development:

day one: chest
day two: back
day three: shoulders
day four: arms
day five: legs
calves are trained every day or every other day. hamstrings are worked sometimes in the afternoon or early evening after quads have been trained earlier in the day, or "leg day" may only be quad movements with hamstrings trained in a PM session another day.

chest workout:
db incline press
cable crossover
flat db press
db flye, flat or incline
pec deck

back workout:
db rows
partial/rack deadlift
lat pulldown
hammer row
weighted hyperextensions
seated cable row

shoulder workout:
seated db press
rear delt machine
smith machine press to front
db lateral raise
shrugs, either db or barbell or hammer strength machine

arm workout:
barbell curl
alternate db curl
preacher curl
cable curl
cable pushdown
weighted dip
overhead db extention (both hands at once)
close grip bench press

leg workout:
quads:
leg press
squat or front squat
signle-leg squats on smith machine
leg extension
hack squats
db walking lunges or sissy squats

hams:
single-leg curl
seated leg curl
lying leg curl
db stiff-leg deadlifts

calf workout
standing calf raise (7 sets, 50-100 reps!!) or donkey calf raise.

from the article:
-he does a minimum of 20 sets for both biceps and triceps.
-no day off or rest day: "if i feel like crap, i won't workout that day. or if i'm feeling great an supposed to be off, i'll train. there were times when i wouldn't touch a weight for two days and other times when i'd train 14 days in a row without a break."
-"if a mucle is sore, i won't train it; sometimes one muscle group will get trained twice before another gets hit."
-"i never use bad form"
-"in the off-season, i odn't do many cable crossovers or sissy squats, but they're good before a show."


this would probably be overtraining if he didn't listen to his body really carefully...not to mention that one is able to do more/recover more when they have as much A.S. in them as ifbb pros do.

[carvendive]

Devin,
Thanks for the information. Although it's not an answer to my questions, from it I guess I can extrapolate the information I'm looking for.
1. Change targeted muscles as often as you want just as long as you stay with the group (chest/back...) for that day AND it doesn't hurt (pain).
2. Increase wt whenever I can... (I guess).

FOR ME, the routine is way "OVER THE TOP". Like I said, I'm NOT looking to build or increase bulk. I'm 52 and just looking to stay in shape. Traditional diets and aerobics didn't do it for me so I'm switching over to resistance training and increased food which my body is responding to.

Truely, thanks for the example, I'm sure many others out there can and will benefit from that info, and like I said - it most likely answers my questions.

[devin]

hey carve,

sorry--wasn't really trying to post a reply to your question, just to put that workout for everyone to see, and i felt like starting a new thread would be pointless.

but to answer your question...as the article mentioned, it's good to listen to your body. but you also have to consider your goals and what it is that you're doing. i want to compete in a show in december; my goals are going to be different from yours, and we're both going to be different than lee priest, one of the great pro bodybuilders out there now.

what i mean by "think about what you're doing" is just that. take the question you had about flyes. flyes all work the chest, specifically the inner chest. the different inclines slightly change the muscle recruitment, but it's still working the pectoralis major. it's not like the difference between the bicep and the tricep; it's the difference between the chest, with an extra 15% of emphasis on the top part vs. the chest with an extra 15% of emphasis on the bottom part.

so i don't think you can say "oh, i can't move on in my chest workout, i haven't done incline, decline, and flat flyes." in fact, doing that many flyes probably would keep you from other exercises which are more fundamental to your goals. of course though you must look at yourself critically and listen to your body...if you feel a twinge when doing incline flyes, then don't try to slog on through because your workout sheet says you must do 3 more sets. don't hurt yourself. but if you look and think that you're particularly weak on inner pecs or upper pecs, then by all means add an extra set or incline flyes or incline presses or whatnot.

also remember what muscle groups you're working. an incline press at a steep incline is a shoulder exercise almost as much as it is a chest exercise. it'll also work the rotator cuff too. however, chest presses don't involve the read deltoid much at all, so you can really hit those heavy since they are not being secondarily targeted by your other lifts. again, listen to yourself to avoid getting hurt. don't be a machine.

about changing the weight...again, i sound like a broken record, but it's all about listening to yourself. don't just arbitrarily stop because you did 12. the muscle building rep range (8-12) means that you should use as much weight so that you're able to get out 8-12; no more, no less. so adjust the weight accordingly.

if you're new to lifting, i'd recommend that you stay at 3-4 exercises/bodypart, 4-5 sets per exercise. that will give you a good core without having to work on detailing. i don't know the exercises available on a bowflex but if you PM me i'll be glad to discuss possible workout routines with you. good luck.

devin m

[NaturalProfessor]

You're one of the very few who trains for the self and not how the self is viewed..if you feel strong and healthy then why worry about what any of us "Pump Junkies" or "Iron Fanatics" think. When you're ready to get off the porch and run w/ the rest of the pack I'm sure you'll get instruction from many sources on the "how to" till that point arrives be happy--it beats trying to be a clean bodybuilder and far easier on the mind and bank account.

[bigc]

fdsfdsfsd fds sdf dsf ds

[hughesie101]

Hey guys, wondering if u could take a look at ma lifting routine and give any feed back, suggestions, changes etc

8 hours solid sleep
lots of water
hi pro low carb diet
lotsa food

Monday- chest + tris + calves + abs
Chest
Bench press 4x6-8
Incline dumbbell press 4x6-8
Chest press 4x6-8
Smith machine 4x6-8
Triceps
Tri push downs (rope) 4x10
Kick backs 4x10
Dips 4x 6-8
Calves
Calf raises 4x10

Tuesday-shoulders + biceps + forearms
Shoulders
Shoulder press 4x6-8
Shoulder side raises 4x6-8
Shoulder front raises 4x6-8
Shrugs 4x6-8
Lat pulldown 4x6-8
Biceps
Alternating bicep curls 4x6-8
Incline Hammer curls 4x6-8
Barbell curls 4x6-8
Cable curls (ezy bar) 4x6-8
Forearms
Forearm curls 4x20 dumbbell each hand hold 20 seconds

Wednesday-legs + back + abs
Legs
Leg extensions 4x6-8
Leg curls 4x6-8
Calf raises 4x10
Leg press 4x6-8
Back
Seated row 4x6-8

Thursday-chest + triceps
Chest
Bench press 4x6-8
Incline dumbbell press 4x6-8
Chest press 4x6-8
Smith machine 4x6-8
Triceps
Tri push downs (rope) 4x10
Kick backs 4x10
Dips 4x until failure

Friday-shoulders + biceps + forearms + calves + abs
Shoulders
Shoulder press 4x6-8
Shoulder side raises 4x6-8
Shoulder front raises 4x6-8
Shrugs 4x6-8
Lat pulldown 4x6-8
Biceps
Alternating bicep curls 4x6-8
Incline Hammer curls 4x6-8
Barbell curls 4x6-8
Cable curls (ezy bar) 4x6-8
Forearms
Forearm curls 4x20 dumbbell each hand hold 20 seconds
Calves
Calf raises 4x10


Once again, thnx a heap guys
cheers