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04-01-2007, 09:02 PM
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Awesome. Thanks for information
____________________________________________ Bodybuilding routines - Chose the bodybuilding routine that fits you best!-Bodybuilding Routines 
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04-01-2007, 09:13 PM
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need a big 3 routine.... 5x5
anyone have a 5x5 routine i saw it but i can't find it
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04-09-2007, 03:25 PM
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Hi guys, im moving from Jim's 5 day split to a 3 day split as im back at university. I've tried to condense his routines from both weeks down to a 3 day split keeping all core exercises.
Do you guys think theres too much going on? Would you take anything out? Anything to add? Would appreciate any feedback. Thanks! __________________________________________________ _______ Day 1: Chest Shoulders Triceps Bench, Dumbell Press (incline), Cable Crossovers, PecDec superset with Fly's Dumbell Press, Standing Raises, Arnold Press, Seated Raises Dips superset with Close grip pull downs, close grip bench, wide grip pull downs, single arm pull downs Day 2: Back Biceps Wide Grip Lat pulls, Reverse Grip Lat pulls, Lat Row, Deadlift, Partial Deadlift Preacher Bench Curls, Barbell Curls, Seated Hammers, 21's with a curling bar Day 3: Legs/Abs Squats, Leg Press (light), Straight Lifts, Hamstring Raises, Calf Raise Crunches x 20, Situps x 20, Leg Raises x 20, Ab Lounge (A funky machine which works all abs) x 40 __________________________________________________ _______ On my off days i do about an hour or so cardio, moderate intensity but high calorie. I do 3 sets on each exercise, increasing weight in each set but decreasing repetitions if need be. Also do you guys think i should include forearms? Thanks guys.
__________________
I always tell the truth.... even when I lie
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04-27-2007, 03:01 PM
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Will be switching to this workout routine in the summer, will be lifting at my house now and a lot more time. Couple other members are also doing this split. I'll probaly be finising my cut and begin bulking while on this. Just wanted to get some more feedback on it.
ROUTINE: Monday: Heavy legs (2-5reps)/light back (8-12) Squats 4-5sets Single Leg Squats 3 sets, would be doing leg press but don't have one SLDL(Romanian deadlifts) 4 sets Abductor 2sets Adductor 2sets calves (superset: 6 total sets) Rack deads/ Speed deads 3sets T-bar rows 3sets Lat pull down 3sets DB curls or Standing concentration curl (optional) 3sets Tuesday: Heavy push (3-6 reps) BB flat 4-5sets BB incline 3-4sets seated or standing military 4sets front raises/Side laterials 1sets CGBP/RGBP 3sets (never done RGBP before, should i do it with BB or on the smith?) Abs Wed: off/cardio Thursday: Heavy pull(3-6)/ light legs(8-12) Reg. Deadlifts/ Sumo 5sets Pull ups 3sets BB rows 4sets BB curl 3sets Front squats or just reg. 3-4sets Lunges or single leg squats 2-3 sets SLDL 2 sets Abductor 2 sets Adductor 2 sets Forearms 4 sets Calves 3 sets Friday: Light push (8-12 reps) Flat BB 4sets Decline BB 3sets DB Press or Arnolds 3sets Standing DB rear delt raise 1sets Skulls or French press 3sets Abs Sat: off/cardio Sun: REST
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08-27-2007, 11:46 AM
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hey guys, I have been breaking my head trying to find a routine that I liked and that would work well with my schedule and with what I am looking to accomplish. I ran into this one on the first page and I think i like it...
Day one would be Monday and would be: Chest shoulders triceps back width back thickness 25-30 mins low Intensity cardio Tues HIIT Day two would be Wednesday and would be biceps forearms calves hams quads 25-30 mins low Intensity cardio Thurs HIIT Day three would be Friday and would be the same as day one but with different exercises chest shoulders triceps back width back thickness 25-30 mins low Intensity cardio sat HIIT Sun OFF (Added in a cardio schedule) Day four would be the following Monday and would be the same as day two but with different exercises biceps forearms calves hams quads and so on Wednesday, Friday, Monday, Wednesday etc What do you guys think? any of you on something like this? I like it for that fact that its A) a 3 day cycle which is perfect with my work / school schedule and also allows me to get my HIIT in on the off days. and B) I really want to pay just a bit more attn to my chest, arms and back as it suits the line of work that I am going into (bouncer) and i have had chronic knee problems for 6 years of football.
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08-27-2007, 12:13 PM
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LOL @ your indecisiveness. Just f*cking pick something man. ANYTHING is better than nothing.
You want a 3 day routine? - legs/push/pull - full body m,w,f - do cardio after each session and on tues/thur. rest on the weekend. this isn't that hard man. you aren't going to lose weight/get big posting on a message board. consistency/intensity/heart is what matters.
__________________
When asked about his experience Obama said "But I slept at a Holiday Inn Express last night."
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08-27-2007, 02:15 PM
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Quote:
I have been in the gym 5 days a week for the last 7 weeks now... I have not missed a day. Also doing so much reading here has caused me to rethink like everything i have been doing... so im just trying to cram as much info into my brain as possible before i hit the Iron again tonight.
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02-09-2008, 08:41 PM
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"Body Building Simple and Easy"
Hi,
If you like to learn how to keep your rips and size with just the foods that are normal go to my youtube movie site and read about the movie that I made for you. click on the following link, or copy and paste it to see my movie. "Body Building Simple and Easy." Let me know what you think. YouTube - "Body Building" Simple and Easy
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02-13-2008, 03:20 PM
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Slingshot Training system
You can find more about this on Bodybuilding Forum - IllPumpYouUp.com - Powered by vBulletin
I am not Ronnie Rowland but you can talk to him on our site. Not trying to take anything away from this site but this is a good program. PRIME/BLAST/CRUISE The Slingshot Training System By Ronnie Rowland author of the “Slingshot Training System.” WARNING: READ FIRST No liability is assumed by the author for information contained within. Anabolic steroids are illegal in many countries and are not condoned by the author. All readers, are advises that any form of supplements or drugs described may be illegal, prohibited, or used only with a doctors prescription. The author does not participate, advocate, or encourage in any illegal activities. Readers must consult with appropriate legal and medical authorities if not certain about what has been stated in this article. Important Note: Slingshot Training splits begin on post # 9 of this thread!!!! Introduction: When many bodybuilders hit a plateau, what do they do? They begin to push even harder by adding more intensity or exercises to their routine. This kind of thinking is wrong because a muscle has to be exposed to something it is not used to doing without over-training the nervous system and joints. Adding additional exercises or trying to use beyond failure techniques is widely accepted for producing frustrated bodybuilders! It's no secret that progressively adding more weight to every lift is a sure-fire way to increase total lean body mass, given the diet, training volume, and exercise selection is spot on. Almost everyone starts out using low volume. They grow at a phenomenal rate until the body adapts and quits responding. Because some feel the gains were so great using the lower volume approach, they begin to try and lift heavier weights while using the same program for extended periods of time. They put continued pressure on themselves to try to beat personal records each training session in hopes it will somehow further their muscle mass. Unfortunately, they end up with nothing more than chronic injuries and stagnation as a result. The intelligent trainer's switch-over to using more volume, while the less fortunate keep thinking less is always more! The next mistake comes into play by the trainees who have switched over to using the higher volume approach. Many bodybuilders become so overwhelmed with their newly found muscle mass after having increased the volume that they begin to reason with themselves thinking more must always be done from that point on. They quickly hit a point of diminishing returns and eventually develop over-use injuries and an over-trained nervous system, instead of reverting back to using a lower amount of volume that worked so well at the beginning. Sometimes their training will take the form of more sets-reps, exercises, intensity, training sessions, etc. Some are in constant search for the latest routines that will shock their muscles even further. However, all this does is hold them back even more because no one can overcome diminishing returns or keep using the same routine for extended periods of time and expect to make good gains! ** As a bodybuilder you will be going up against giants. In biblical times David used a "slingshot" to destroy his largest opponent of all, Goliath. Slingshot Training will dramatically change your physique in a short amount of time, trust me on this one.* * Every time I browse the internet it’s the same old question being asked over and over again; “What’s the best training routine to gain lean muscle mass and strength?” Many of you are jumping from program to program and it’s not really making any noticeable differences in your strength or appearance. Some of you were making gains but have now reached a plateau. Others believe that a properly structured routine won’t really make much difference in comparison to other training programs and you tend to be either an obsessive-compulsive high volume bodybuilder (always going for a pump) or an obsessive-compulsive low volume bodybuilder (always trying to gain more strength). If you fall into any of these categories, I want to share with you what I have found optimal for making forward progress as an off-season bodybuilder. First, not everything that works is good. You can be sincere in what you believe and still be wrong. So far, so good, doesn’t mean you’re not going to have some serious issues with joint and tendon pain later on down the road. All too often a hero on this months muscle magazine turns into a zero a few months down the road because they become injured and can no longer train. Listen carefully, opinions and trends come and go. I get a head ache just thinking about all the high-intensity training techniques such as pre-exhaustion, forced reps, negative reps, partial reps, down the rack, rest-pause, super sets, burns, drop sets, and the list goes on, and on! Let me be clear, various training techniques have nothing to do with genetic capablitlies. There is not one single variable that is the total downfall of not being able to gain more muscle size. Forced reps, rest pause, drop sets, etc will all depict some form of muscular hypertrophy. However, a major problem (other than these techniques being less effective at stimulating muscular size-strength and putting more strain on the joints, tendons, and CNS) is that they take in a very selected group of principles and apply them. The theory of combining all different training techniques to increase muscle hypertrophy is short-sighting the way the human body responds. If genetics dictated the needs for a different training style, then some could use rest-pause or drop-sets and get bigger/stronger than what they could obtain with straight sets, and we know this is not the case! Time has proven that the gentically superior will respond better to all forms of training methods when compared to the genetic inferior. Simply changing the way you create damage by employing various beyond failure training methods does not alter the fact that over¬training of the CNS and joints/tendons will out pace muscular damage. So, it all boils down to finding that one training method that’s not only the most effective for all genetic types, but the safest. It just so happens that straight sets is that one training method. In final, straight sets is the superior training style that out does all the rest when periodized properly! * * Just because something has been shown to work doesn't mean it’s the best way** A lot of talented people fail because they don't have a strong work ethic or they get poor information and stick too it. It's very important to get the right information. Do some investigating. Our projection of things is how all of us make our decisions. And all too often, people tend to believe something just because they have heard others say it over and over again. You must resist letting others condition or brainwash you into believing something that is not altogether true. Be skeptical when someone is trying to sell you something. It pays to be defensive because there is always something being promoted as "new and amazing" that turns out to be pure garbage. I'm not telling you that Slingshot Training is the only one way to success, or that all other training systems are wrong. I'm all about teaching others what I have found to be optimal. I get tired of all the silly debates on the internet that means absolutely nothing. For every article debunking a certain method, 25 can be found supporting it. Studies are fine, and theories are great, but reality hits hard and the paper studies that are put out become worthless when the truth is finally revealed. When someone gives the default answer "Well there's not an effective off-season program that will work for everyone in terms of maxing out their genetics potential," I realize they are basically admitting they do not understand how the human body responds to outside stimuli. The big picture is learning what it takes to create an effective progressive over-load (lift more weight) without getting injured and then taking those strength gains and proceeding forward to create a true progressive over-load (performing more sets with heavier weight loads) without developing over-use injuries and over-training. Add the proper nutrition into the mix and that’s how you get results. I refer to this as using a slingshot approach (hurling intensity to the muscles). If you gain strength but fail to gain some muscle size over time, it’s because you are not eating enough calories. If you gain strength but neglect to increase training volume during a period of using more calories to put on weight, you will gain more body fat and less muscle size. Combining more volume with extra calories and increased strength gains is what causes maximum growth. Then you must periodize these 3 factors so progress and recuperation can be made year round. Training has to do with adaptation. Volume, Intensity, Frequency and Strength have their limitations. None of them are infinite. For e.g.; If you perform 1 intense set of heavy barbell curls twice a week, the neural pathways will eventually adjust themselves by getting stronger so they can handle an even heavier weight load next time you train. Yes, the biceps will get stronger, but not a lot bigger. Stay with me here! When you take advantage of the added strength gains made by using less volume and then co-mingle those added strength gains with additional training volume while not over-training, you can be assured you will grow bigger muscles. That is how you create a true progressive overload! You can use all the fancy beyond failure training methods such as drop sets and rest-pause for hours on end and never create a true progressive overload because limitless adaptation equals a heavier workload in conjunction with additional volume to breakdown down more muscle tissue, while never going past the point of diminishing returns. A progressive over-load and a true progressive over-load are not one in the same. Creating a progressive over-load is brought forth by being able to lift more weight using the same form, amount of work sets, and rest periods between sets. A true progressive over-load (a phrase I coined) is also brought forth when you can lift more weight using the same form, and rest periods between sets, but the amount of work sets performed must be greater than what’s required to produce a progressive over-load! After each subsequent set that follows the first work set, the type-1 fibers tire out earlier in the set and the type 2 fibers that are most responsible for giving you muscle size-strength take over the load for longer periods of time. By the time you have done only 2-3 intense sets, the endurance fibers are shutting down much earlier in the set and it's mostly the type-2 fibers lifting the weight. This is why volume training works well for pro-bodybuilders. The type-2 fibers must be made to adapt to lift more weight for longer periods of time in order to grow larger. In order to accomplish this feat, you must handle heavier weights over time. By training each bodypart only once a week as a "baseline" you will produce the most size gains with the least amount of effort while sparing the joints and central nervous system. Once the body adapts to once a week bodypart training you'll need to periodically hit each muscle group twice a week in order to keep progressing forward at the fastest rate humanly possible! Always training each muscle group once a week or always training a muscle group twice a week stops being productive for the more advanced bodybuilder. Once the muscles have adapted to the training frequency it must be changed if you are to continue to force the body to adapt. When done correctly this leads to further growth and strength gains! Multitudes of people, especially our youth, are often guilty of listening to those who are taking or have taken a ton of anabolic drugs. Not that there’s anything wrong with adults taking anabolics if they chose to do so, but when these individuals use their stats to bolster arguments in favor of some idiosyncratic approach to training and dieting, it becomes the flavor-of-the-month approach to bodybuilding. The truth is, a lot of drug- enhanced bodybuilders make impressive initial gains, but are not making continued gains because they do not know what constitutes proper diet and training. My suggestion to everyone is to approach training in a simplistic manner. There's no reason whatseover to be filled with doubts. The best thing you can do is not over analyze and just train consistently hard and what ever can happen will happen in the long run. This will put you on the right track! Due to all the chaos, we now have much division in the bodybuilding community. On one side we have the low volume crowd screaming everyone’s over training! On the extreme opposite end we have the high volume advocates preaching that anyone who uses low volume is lazy and are not doing enough work to stimulate muscle growth! Then there’s the moderate volume crew who believes low volume and high volume bodybuilders are nothing more than a bunch of extremist! Next, we have the powerlifters claiming the only way to obtain size is to lift with heavy weights and low reps! Last, we come to the radicals who have given up on finding any truth and go around telling everyone all they need to do is lift until they drop and eat like a mad man! Next, we come to the fad diets. On one side we have the high carb crowd claiming if you eat dietary fats they are more likely to be stored as bodyfat. Then, we have the high fat diet advocates teaching that carbohydrates are a menace because they increases insulin levels causing our body’s to store fat. Yes, there are also groups who teach you should never eat carbs and fats in the same meal or eat carbs at night. Other self-proclaimed experts are saying the body is only capable of digesting a certain amounts of protein in each meal and the rest is stored as bodyfat or eliminated by the body. Last, we have the radicals who believe the more protein you eat the bigger and stronger your muscles will become. So, if you’re tired of all the chaos, and I know you are, you have finally found the right training system! The advantages of Slingshot Training over other routines is that it’s fun and exciting, it's not a cheesy cookie cutter routine, there’s training splits and exercises that will fit everyone’s daily schedule, it allows you to work on weak points, there's a diet plan to fit everyones needs, it’s easy to follow and it will allow you to reach your utmost full-genetic potential in muscle size at a faster pace without becoming injured or over-trained. It's precisely what everyone is looking for in this day and age of complexity and over-analysis! Straight sets I am of the opinion that all beyond failure training techniques are just an egotistical way to promote a radically different training method! I have developed an advanced training system that will work for anyone that is willing to give it a chance. It goes against a lot of the Muscle Mag Dogma that’s continually being rehashed. There’s no rest-pause, drop sets, super sets, forced reps, etc. Many training systems sound whacky because they are whacky! If you do something extreme, it’s going to be something you can’t live with so it’s bound to fail. No one has nor will they ever, devise a training technique that will work as good as straight sets for building size and strength. There’s a very good reason that most veterans in this sport have stopped using extreme training techniques. It doesn’t matter if beyond failure training techniques are used in the lower rep-ranges or the higher rep-ranges because the burn and stress still carries over to the vulnerable joints and tendons-hence greatly increasing your odds of developing tendonitis and tearing a tendon. Using beyond failure training methods like rest-pause, forced reps and drop sets will force you to train with less volume and weight. Therefore, you won’t be able to keep the training volume and weight loads high enough for a long enough period to experience maximum muscular growth. Power-lifters and those who compete in the world’s strongest man competitions are some of the largest men to ever walk on the face of this planet. They obtain their massiveness by utilizing nothing other than straight sets. Every training method other than straight sets has fallen short of what I consider optimal for providing fast, safe, and efficient results. There has never been any evidence to show that any training method regardless of how many bells and whistles it comes equipped with can increase your muscle mass and strength as efficiently as straight sets. Trust me on this one! Who do you think would make the most gains; a guy who does 4 sets of 10 reps using 400 lbs on the vertical leg press machine or the guy who does 1 triple drop set using 400 lbs, 350 lbs, 300 lbs and finally 270 lbs? The obvious answer is the guy who used more weight on all 4 sets. Why? Because straight sets allows you the power to lift a greater weight-load range. With beyond failure techniques such as drop sets, you’re basically breaking down less muscle tissue yet annihilating the nervous system and joints. The same rule applies to rest-pause training as well because with each subsequent set you are using fewer reps with the same amount of weight. A rest-paused set done in the 8-12 rep range will not create the same kind of strength gains that are obtained by using a straight set for 4-6 reps simply because you cannot lift heavy when training near the point of non-stop. Straight sets give you the best of both worlds because it allows you to stay within the bodies recovery limits while building maximum size and strength. Using beyond failure training methods will force you to train with less volume-hence you won’t be able to keep the training volume high enough to experience maximum muscular growth. * * There’s a lot to be said for being logically consistent* *
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02-14-2008, 01:08 PM
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hey guys...
im relatively new to bodybuilding compared to many people here!!! im only ninteen and i have been reading everything i got a hold of about different routines!!! and i really have read things that differ and contradict eachother sooo much!!! i tried to put it aaaaall toghether and make my own routine according to my goals/wot i like 2 do best. however.............i have tooons of questons!!!!!! my biggest question is how much time i should rest in between sets!! i rest about 3 minutes!! sometims even more!! i read in many places that i should keep my rest time short... but others say it dosent really matter...i really wana kno if i should put more effort into shortening it!!! im pretty sure it has to do with how many sets i do... so heres my routine!! mon:day1 tues:2 wed:3 thurs:1 fri:2 sat:3 sun:1 ......................... I do the same 4 eery muscle!!!(xeopt abs):: 5-7sets start light doing bout 12 reps then gradually go up reachin a my heaviest on the third set and do 3-5 reps....then i go down on weight again(maxout every time) day1: back, biceps,abs day2: chest, triceps,abs day3: legs, sholders,abs im looking to gain muscle fast (so desperate i was even thinkin aobut doing sdrol even if im 19) so pleeeeeeease if anyone sees anything wrong with my routine please tell me!!!
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03-04-2008, 12:19 PM
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I do a 3-days a week routine as I am in college. This is my "endurance routine" that I just started doing to cycle off of the powerlifting/strength routine that I have been doing for the last couple months.
Tuesday-Chest, Legs Incline BB Bench- 1 x 15-20(warm-up) 2 x 12 1 x10 Smith Machine Squats- 1 x 15-20(warm-up) 2 x 12 1 x 10 DB Flat Bench- 2 x 12 1 x 10 Leg Curls- 2 x 12 1 x 10 Decline Cable Cross-overs- 2 x 12 1 x 10 Weighted Step-Ups- 3 x 12 Thursday - Back, Bi's Standing Cable Rows- 1 x 15-20(warm-up) 2 x 12 1 x 10 Hammer Curls- 2 x 12 1 x 10 Reverse Fly's- 2 x 12 1 x 10 Preacher Curls- 2 x 12 1 x 10 Shrugs- 2 x 12 1 x 10 21's- 2 sets Saturday - Shoulders, Tri's, Core Military Press- 1 x 15-20(warm-up) 2 x 12 1 x 10 Dips- 3 sets to failuire Lat Raises- 2 x 12 1 x 10 Skull Crushers- 2 x 12 1 x 10 Rear Delt Extensions- 2 x 12 1 x 10 Cable Push Downs- 2 x 12 1 x 10 Decline Crunches/with medicine ball- 3 sets to failure Side Crunches- 3 sets to failure Back Extensions- 3 sets to failure Hanging Knee Raises- 3 sets to failure On my Off days I do about half an hour of HIIT Last edited by Boomer91; 03-04-2008 at 12:23 PM.
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03-30-2008, 03:06 PM
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Day 1
Bench, Squat, Power Clean, Incline Press, Curls, Leg Curls Day 2 Off Day 3 Bench, Squat, Power Clean, Incline Press, Lat pulldowns, Leg Extension Day 4 Off Day 5 Bench, Squat, Power Clean, Incline Press, Seated Rows, Leg Curls Day 6 Off Day 7 Off
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05-18-2008, 10:48 AM
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The WLC Program
WLC Program for Weight Lifters
The WLC Program is a full body workout performed 3 times per week. More muscle building opportunities with the increased frequency. No need to worry about overtraining with the increased frequency because the WLC Program has built in techniques that prevent you from overtraining. You'll focus on building strength over 12 weeks in the muscle building rep ranges. You'll start with a rising up period in which you are coming off of a break for a week to two weeks. The rising up period allows your body to become accustomed to weight lifting again without adding unneccesary fatigue to your body. Over the weeks, you'll increase the weight lifted while decreasing reps. You'll get stronger than ever before and bigger than ever before. The WLC Program also includes weighted stretching, diet, and cardio for muscle building. Weekly assessments are required. You will make progress. All you have to do is follow the schedule. Continue reading everything on the WLC Program page and you'll understand why it works so well. Everything is absolutely free.
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07-13-2008, 09:49 AM
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Dave Draper's Routines
__________________
http://www.homefitness101.com/forum/
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09-18-2008, 07:54 AM
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HIT Training
Day 1: Legs(I do not have an ACL in my right leg due to a Army injury)
Leg Ext - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets) Leg Press or Smith Machine Squats - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Hack Squat or lunges- Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Lying leg curls - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Seated leg curls - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Standing calves - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Seated calves - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Day 2: Chest and Tris Incline Bench - Ascending sets to one working set of 8 reps(using drop sets). Hammer Bench - Ascending sets to one working set of 8 reps(using drop sets). Incline Flys - Ascending sets to one working set of 8 reps(using drop sets). Cable Crossovers - Ascending sets to one working set of 8 reps(using drop sets). or Declines or Dips - Ascending sets to one working set of 8 reps(using drop sets). Pushdowns - Ascending sets to one working set of 8 reps(using drop sets). Seated EXT - Ascending sets to one working set of 8 reps(using drop sets). Nosebreakers - Ascending sets to one working set of 8 reps(using drop sets). Reverse Grip Pulldowns - Ascending sets to one working set of 8 reps(using drop sets). Day 3: OFF Day 4: Shoulders and Bis Military press - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Lat Raises - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Cable Lat raises - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Front shoulder raises - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). DB Curls - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). EZ Bar Curls - Ascending sets to one working set of 8 reps(using drop sets). Bicep preacher machine - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Concentrations(single arm) - Ascending sets to one working set of 8-10 reps(using RPR, negatives, forced reps or drop sets). Day 5: Back Pullovers - Ascending sets to one working set of 8 reps(using RPR, negatives, forced reps or drop sets). Closegrip pulldowns - Ascending sets to one working set of 8 reps(using RPR, negatives, forced reps or drop sets). Bent over rows - Ascending sets to one working set of 8 reps(using drop sets). T-Bar Rows - Ascending sets to one working set of 8 reps(using drop sets). Rear Dels(Incline bench or cables) - Ascending sets to one working set of 8 reps(using RPR, negatives, forced reps or drop sets). Hyper extensions.......3 sets of 15 with 45 LBS. 1/4 Deadlifts - Ascending sets to one working set of 8 reps(using drop sets). Day 6: Off Day 7: Repeat.
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09-19-2008, 12:02 AM
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my weekly routine bear in mind im a cyclist which is y there is so much riding here
monday: 50km bike ride + 100 pushups in 2 mins do 2 sets with 5 min break between each, 100 dips, 200 chin ups/ pull ups 3100 push 0 at a time 1 min break between tuesday: 10km run 95km bike ride, my own 30 minute abdominal workout, biceps/triceps/deltoids/lats/pecs+ same amount of push ups dips and chin ups as monday they r done every day wensday: 30km bike ride+ small run (5km)100 push ups in 2 mins do 2 sets with 5 min break between each, 100 dips, 200 chin ups/ pull ups 3100 push 0 at a time 1 min break between+ my own 30 min abdominal workout thursday: my biggest day 110km bike 5km run (to gym and return) leg press 5 sets of 10 reps usually with 230kg on it (my max is 1000lb's but can only do one)biceps/triceps/deltoids/lats/pecs/abs and traps aswell as calf raises and leg extensions i do not do squats as i'm only just turned 16 and don't wish to stunt my growth. friday: exercise bike for an hour and then spin class put usual amount of push ups and chin ups and dips aswell as my usuall daily ab workout and depending how i'm feeling a 5km run sat: 100km ride usuall amount of push ups and chin ups and dips aswell as my usuall daily ab workout sun: 100km ride usuall amount of push ups and chin ups and dips aswell as my usuall daily ab workout
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11-20-2008, 04:12 AM
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workout routine 8 rep
Transferred from excel just did it 5 mins ago. feel free to comment or ask ?'s
Monday Exercise Sets Reps Stretch Legs Warm-Up Lower Back Lower Back Stretch Chair Upper Back ATG Squat 5 8 Front Delt Doorways Push Press 3 6 Mid Delt Across Chest Pull-ups 4 8 Bent Over Rows 4 8 Rotater Cuff Cable Rows 3 8 Reverse Calf Raise Pullovers 3 8 3x10 5 Minutes Of Core Tuesday Warm-Up Chest Hang Cleans 3 8 Quads Stretch Machine Arms Flat BB Bench 4 8 Hamstrings Stretch Machine Incline DB Bench 3 8 Lats Stretch Machine Skull crushers 4 8 Upper Back Preparation EZ-bar Curls 4 8 Stand facing a stationary bar. Med ball Push-ups 3 MAX Grap a bar just below chest height. 20 Minute Run/Bike Lean back allowing body to fall back shoulders should be pulled. Hold. Wednesday Warm-Up Lower back Dead lift 4 8 Chest Shoulders BB/DB Split Squats 4 8 Yes & No's DB Shoulder Press 4 8 3x12 each BB/DB Shrugs 4 8 Rear Delt Fly 3 8 Thursday Warm-Up/ Sprints Chest Hang Pulls 3 8 Quads Stretch Machine Arms Incline BB Bench 4 8 Hamstrings Stretch Machine Flat DB 3 8 Lats Stretch Machine Dips 3 MAX Upper Back Preparation Preacher Curls 4 8 Stand facing a stationary bar. Superset Cable Curls 4 8 Grap a bar just below chest height. *Normal & Reverse Grip Lean back allowing body to fall back shoulders should be pulled. Hold. Friday Warm-Up Legs Squat 5 8 Lower Back Lower Back Stretch Chair Back Front Squat 5 8 Front Delt Doorways Lat Pull down 4 8 Mid Delt Across Chest Cage Pulls 3 MAX DB Stiff Leg Deadlifts 4 8 Calves 3 8
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Age:20 hgt:6'2 Wgt:292 lbs Position:RG 5-10-5:4.85 10x:1 .69 40x:5.30 Bench:275x8 C&J:125kg Sqt:395x4 Dead:405x6
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