Post the routine you're currently using v.doit

Discussion in 'Fitness & Nutrition' started by michael, Apr 22, 2009.

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  1. michael

    michael FLORIDA > *

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    monday - chest/tris:
    3 chest movements - 4 sets / 8 to 12 reps
    ---two pressing movements
    ---fly of some sort
    2 tri movements - 3 sets / 8 to 15 reps
    ---one kind of overhead extension
    ---pressing movement or a pushdown

    tuesday - back/bis:
    3 back movements - 4 sets / 8 to 12 reps
    ---some sort of pullup/pulldown
    ---rowing movement
    ---shrugs
    2 bi movements - 3 sets / 8 to 15 reps
    ---something with dumbbells. preacher/incline hammer/etc
    ---something isolated on a machine for burnouts

    wednesday - off

    thursday - shoulders:
    3 movements - 3-4 sets / 10-20 reps
    ---overhead pressing movement (seated/standing db or bb)
    ---side raises with either db's or cable
    ---either upright rows or rear delt flys

    friday - legs:
    4 movements - 4 to 5 sets / 5-12 reps
    ---squats
    ---sldl's or hammy curls
    ---leg extensions or lunges
    ---calves

    saturday - off

    sunday - off


    cardio a few times a week.

    post up, nackers.
     
  2. daballer2005

    daballer2005 New Member

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    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    deads 5x5
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri
     
  3. deznutz

    deznutz New Member

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    mon - legs
    box squat, 2x10 warmup, 5x5 heavy
    (same weight, next week increase by 20)
    leg press/sled, 3x10 heavy
    leg curl 3x10
    seated calf 3x10

    tues - shoulder/tri
    push jerks 2x10 strict warm up, 5x5 heavy
    db shoulder press 3x10
    triple tree 3x30 or side raise 3x10
    seated ez-bar ext. 3x10
    rope pulldown 3x10 right after V pull 3x10

    wed - off

    thurs - back/bi
    deadlift 2x10 warmup, 5x5 heavy
    good morning 5x5
    db row 3x10
    wide grip lat pull 3x10
    bb curl 3x10
    single arm cable curl 3x10

    fri - chest
    db bench 2x10 light, 5x5 heavy
    (alt. week incline bench)
    db fly 3x10
    single arm cable cross 3x10

    saturday - training
    axel clean/press for reps
    truck harness pulls for time/distance
    farmers walk for time/distance
    axel dead for reps
    incline log press for reps

    sunday - off
     
  4. evolude

    evolude OT Supporter

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    monday
    squat
    bench
    row

    wed
    squat
    strict OH
    deadlift

    fri
    squat
    bench
    row
     
  5. michael

    michael FLORIDA > *

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    is that really all??

    what kind of rep/set scheme are u using?
     
  6. evolude

    evolude OT Supporter

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  7. michael

    michael FLORIDA > *

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    how's it working for u?
     
  8. evolude

    evolude OT Supporter

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    waist down 1" weight down 4 lbs. PRs and leaner everywhere.. only been 2 weeks
     
  9. jokka

    jokka OT Supporter

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    GO REDSKINS
    legs: front squat/bb lunges
    chest:incline bb/flat db
    run
    back:bbrows/ccablerows
    run
     
  10. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Monday - Chest / bis
    Tuesday - Back
    Wednesday - OFF
    Thursday - Shoulder / tris
    Friday - Legs
     
  11. BlaXXXima

    BlaXXXima OT Supporter

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  12. Frank Dux

    Frank Dux Guest

    mon - legs, back
    tues - chest/abs, bi's
    wed - cardio
    thurs - shoulders/abs, tri's
    Fri - back
    Sat - off
    Sun - traps/forearms/abs
     
  13. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    curious, with your improved recovery rate do to your...um....carb intake...are you/shouldn't you be doing some cardio and maybe a little more volume?
     
  14. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    oh and

    monday - upper back and biceps, 15min cardio
    tuesday - chest and triceps, 15min cardio
    wednesday - abs and cardio
    thursday - quads, hams and lower back
    friday - delts and traps, 15 min cardio
    sat - abs and cardio
    sun - off
     
  15. hootpie

    hootpie New Member

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    Modified version of Pur's routine.
     
  16. Thoth

    Thoth OT Supporter

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    Day 1:

    chest/tris
    abs/core

    Day 2:
    back/bis
    abs/core

    Day 3:
    legs/shoulder
    abs/core

    trying hard to tighten up my midsection.

    chest day is flat bench DB, BB bench, and an incline or decline bench (not both in one day) and could be BB or DB depending on how im feeling. oh and DB flyes, flat or incline.

    back day might consist of entirely upper back, or deads and some upper back. exercises include wide grip pulldowns, DB rows, wide grip seated rows, supported pullups.

    leg day always includes squats, and depending on how im feeling, either one of bb lunges or goodmornings. then seated leg press. shoulders are seated DB press, standing military, reverse machine flyes and if im feeling good lateral and front raises.

    cardio: 10min treadmill before workout (i get plenty of cardio at martial arts/walking my dog, so i use it primarily as warmup at the gym. no cardio post workout)

    traps might be included on either back day or shoulder day, but not both in a row.

    sets/reps: 3x10 for the most part, and 4/10 or 5/10 for main compound movement for the day (ie bench, squat, DL)
     
    Last edited: Apr 22, 2009
  17. NUDES

    NUDES New Member

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    chest
    back
    shoulders
    arms
    legs
     
  18. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    Workout A (Quad Dominant/Horizontal Push/Horizontal Pull)
    A1: Overhead Squat 1x10
    A2: Push Up 1x10
    A3: Split Squat 1x10
    A4: Bent Over Row 1x10
    A5: Hanging Leg Raise 1x10
    Rest 1 minutes
    Repeat A1-A5
    Rest 1 minutes
    Move to B’s.
    B1: DB Front Squat 1x10
    B2: Flat DB Bench Press 1x10
    B3: Elevated Full Lunge 1x10
    B4: Horizontal Ball Pull Up 1x10
    B5: Incline Leg Raise 1x10
    Total Sets: 15
    Total Rest: 2 min


    Workout B (Posterior Chain Dominant/Vertical Push/Vertical Pull)
    A1: Hang Clean 1x10
    A2: Pull Up 1x10
    A3: Hip Pull Thru 1x10
    A4: Dips 1x10
    A5: Cable Crunch 1x10
    Rest 1 Minutes
    Repeat A1-A5
    Rest 1 Minutes
    Move to B’s
    B1: Deadlift 1x10
    B2: Standing Cable Pulldown 1x10
    B3: Glute Ham Raise (Natural or Dedicated) 1x10
    B4: Standing DB Overhead Press 1x10
    B5: Cable Crunch 1x10
    Total Sets: 15
    Total Rest: 2 min


    20 rope skips between each set
     
  19. Poundin Mounds

    Poundin Mounds New Member

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    Monday - Back and Biceps
    Tues - Cardio/Abs
    Wednesday - Shoulders
    Thurs - Chest and Triceps
    Friday - Cardio/Abs
    weekend I usually just run or repeat arms or chest
     
  20. Blade

    Blade Time to swolercize

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    5/3/1 using modified triumvirate assistance work

    :love:

    carb cycling. high carb on leg and back day, med carb on chest and shoulders, low carb on cardio days
     
  21. michael

    michael FLORIDA > *

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    :coold: Might try that in a few months.
     
  22. Sylva

    Sylva New Member

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    Legs
    Chest
    Rest
    Back
    Shoulders
    Arms
    Rest
     
  23. michael

    michael FLORIDA > *

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    I would/have, but you don't have to... and the cardio isnt really as necessary, IMO.. with just...added carbs, u can pretty much do nothing and still lean out/gain muscle mass, albeit at an obviously slower rate than if yuow ere working out and doing cardio.
     
  24. Tumbles

    Tumbles New Member

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    1 - chest/arms
    2 - legs
    3 - off
    4 - delts/back
    5 - off

    repeat


    ~2 work sets per muscle
     
  25. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Sort of:

    chest

    shoulders

    legs

    split

    on different days, with biceps/triceps and other accessory stuff like high-volume shrugs thrown in as I feel I am recovered from the last day I did whatever it was. i might do chest twice a week, for example, if my shoulder feels up to it. i have a whole philosophy about being a slave to routines but i am by no means in any position to lecture anyone.
     
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