routine

Discussion in 'Fitness & Nutrition' started by Letifo, Mar 3, 2003.

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  1. Letifo

    Letifo Moderator

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    here is a 3 day split i designed, it's aimed at beginners but it will work for anyone. I'll post another couple routines in here and other mods please do the same. When/if we archive it i'll edit out the other posts probably.

    Day 1
    Bench Press 5x5
    Incline flys 3x8
    flat flys 3x8
    Tricep extensions 4x6
    tricep pushdowns 3x8
    Incline russian twists 3x6 (to each side)
    Straight leg raises 4x6

    Day 2
    Deadlift 5x5
    Bent over rows (db is fine) 3x8
    Pull ups 3 sets to failure (if > 10 then weight them)
    Olympic barbell curls. Be very strict on form don't move elbows at all. 3x8
    Preacher curls 3x8
    Hammer curls 3x8
    Saxon bends 3x6 to each side
    Decline bench sit ups weighted, 3x8

    Day 3
    Squats, all the way to the ground 5x5
    Front squats 3x8
    GHRs 5x5 (if you can't find a good spot to do them, leg curls will work, but try to do GHRs)
    Shoulder press (dbs or barbell) 5x5
    Lateral raises 4x6
    Rear delt flys 3x8
     
  2. Letifo

    Letifo Moderator

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    Optimized volume training. Used for bodybuilding purposes, not strength at all, in fact you may lose strength in regards to your 1 rep max. Also, in order to see the best gains with this (as with any program really) try to increase the weight on the first exercise of each superset week to week.

    Because of the high demands of the program, each body part is only worked once per week. The following split is to be used:

    Day 1: Chest and back
    Day 2: Legs and abs
    Day 3: OFF
    Day 4: Biceps and triceps
    Day 5: OFF
    Day 6: Anterior/medial deltoid and rear deltoid
    Day 7: OFF


    Day 1: Chest and back

    A1. Bench press
    5 reps with 80-85% of your max
    201 tempo

    A2. Flat dumbbell flies
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Incline bench press
    5 reps with 75-80% of your max
    201 tempo

    B2. Incline flies
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Lat pulldown
    5 reps with 80-85% of your max
    201 tempo

    C2. 1 arm rowing
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    D1. Bent over barbell rowing
    5 reps with 75-80% of your max
    201 tempo

    D2. Seated cable rowing to abdomen
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset D. 5 times with 120 seconds of rest.

    Day 2: Leg and abs

    A1. Front squat
    5 reps with 80-85% of your max
    201 tempo

    A2. Barbell lunges
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. 1 leg back extension
    5 reps with 75-80% of your max
    201 tempo

    B2. Leg curl
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Sumo deadlift
    5 reps with 80-85% of your max
    201 tempo

    C2. Romanian deadlift
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    Abs are done according to individual preferences.

    (note that because of the involvement of all the leg muscles in most of the exercises we only do 3 supersets instead of 4)

    Day 4: Biceps and Triceps

    A1. Standing barbell curl (shoulder width grip)
    5 reps with 80-85% of your max
    201 tempo

    A2. Seated alternate dumbbell curl
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Scott bench curl
    5 reps with 75-80% of your max
    201 tempo

    B2. Standing alternate hammer grip dumbbell curl
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Weighted dips
    5 reps with 80-85% of your max
    201 tempo

    C2. Decline dumbbell triceps extension
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    D1. Barbell lying triceps extension
    5 reps with 75-80% of your max
    201 tempo

    D2. Cable pressdown
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset D. 5 times with 120 seconds of rest.

    Day 6: Anterior/medial deltoid and posterior deltoid

    A1. Military press
    5 reps with 80-85% of your max
    201 tempo

    A2. Incline dumbbell lateral raises
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Seated alternate dumbbell press
    5 reps with 75-80% of your max
    201 tempo

    B2. Standing plate front raise
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Seated cable row to the neck
    5 reps with 80-85% of your max
    201 tempo

    C2. Bent over dumbbell rear delt raises
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset C. 5 times with 120 seconds of rest.
     
  3. trancezj

    trancezj New Member

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    I want to keep this here for a while. I would like to get a good couple of pages of routines in here, so we can archive it. That way when a n0ob is lookin for a routine, we can just direct them to the archives
     
  4. Letifo

    Letifo Moderator

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  5. MikeMurder

    MikeMurder Guest

    Ceaze's Push Pull Routine
    Workout minimum 3 times a week, up to 7 times a week. Great routine for the "busy man."

    Excel Version
    HTML Version
     
  6. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    Last edited: Mar 4, 2003
  7. Demo Dick

    Demo Dick I will treat you all alike. Just Like Shit!

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  8. Letifo

    Letifo Moderator

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    Here is the routine Ceaze uses, it's not really as set as a lot of routines, uses conjugated periodization. Not really a beginner routine.

    Monday - Max Effort Squat/Deadlift

    •Work up to 1 rep max in some form of box squat, good morning, or deadlift
    •1 movement for hamstrings
    •1 movement for lower back
    •1 movement for abs (weighted, low reps)
    •Barbell holds for time


    Tuesday - Quads and Calves

    •Overhead squats: 3 sets of 10
    •Front squats or barbell hack squats: 3 sets of 10
    •calve routine is never the same, typically uses supersets


    Wednesday - Max Effort Bench Press

    •Work up to 1 rep max in one exercise: floor press, board press, close grip bench press, JM press, or reverse band press
    •1 tricep movement for high volume, usually laying barbell or dumbbell extensions
    •1 shoulder movement
    •1 lat movement, some type of row
    •1 ab movement


    Thursday - Rear delts, biceps, traps

    •Cuban presses
    •Rear delt flyes
    •Face pulls on the chest-supported T-bar
    •Barbell curls
    •Incline dumbbell curls
    •Dumbbell shrugs


    Friday - Dynamic Effort Squat/Deadlift

    •Box squat: 8-12 sets of 2 reps, explosively as possible using 50-60% of 1 rep max
    •1 movement for hamstrings
    •1 movement for lower back
    •1 movement for abs (weighted, low reps)
    •Barbell holds for time



    Saturday - Dynamic Effort Bench Press

    •Flat barbell bench press: 8 sets of 3 reps, explosively as possible using 50-60% of 1 rep max, varying between 3 different grips all inside the rings
    •1 tricep movement with high intensity, usually some type of press
    •1 shoulder movement
    •1 lat movement, some type of row
    •1 ab movement


    Sunday - Chest

    •Incline dumbbell flyes
    •Pec deck
    •Some type of bench press
     
  9. MikeMurder

    MikeMurder Guest

    Variation of Fatghost's Powerlifting Routine
    This is the variation of his routine that I currently use. You basically do 5x5. Give 48-72 hours of rest in between. You could also swap pullups for another lat exercise. The last superset is based on isolation (more or less) where you work the body parts you feel are lacking. I say "more or less" because compound movements > isolation. The two exercises I use for that superset are upright rows and dips.

    Supersets
    Full squats & Deadlifts
    Bench Press & Pullups
    Military Press & Pullovers
     
  10. soccerbud

    soccerbud OT Supporter

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    i've just started on the 2nd block of OVT routine
     
  11. Ro Cobra

    Ro Cobra male slut

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    My routine is: All upper body workout, train every muscle (almost to failure) for about ten sets of different excercise for a total of about 2 1/2 hours, once a week. Lower body is just basicly 5x10 on squats, 3 sets of 10 on leg extension, same for reverse, 3 sets for calf till failure for a total of about 1 1/2 hours, once a week. I try to keep these workout days at least two days apart.
     
  12. trancezj

    trancezj New Member

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    Oh and lets try to avoid links. Links go bad, and I really want to get a thread worth archiving. Something to point no people to.
     
  13. MikeMurder

    MikeMurder Guest

    Well, most of these links are our own hosts.... mine isn't necessarily mine though.... it's Diablo's host and he uploaded it for me. If it ever goes down (which shouldn't be for a very long time) then I'll find a new host and edit the post.

    The problem I find with this thread is that we are just gonna tell n00bs to go to this thread for routines, we should just direct them to specific routines in this thread for their specific needs. :)
     
  14. Letifo

    Letifo Moderator

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    my pics will die, so someone should rehost them (diablo) and give me url or edit my post w/ new url.
     
  15. soccerbud

    soccerbud OT Supporter

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    you sir are a good man














    pics of you in a jack-strap? :x:
     
  16. MikeMurder

    MikeMurder Guest

    the fuck is a jack-strap?
     
  17. soccerbud

    soccerbud OT Supporter

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    [squinty eyed]you no play sports i see[/squinty eyed]
     
  18. soccerbud

    soccerbud OT Supporter

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    btw i mean jock-trap :naughty: :o
     
  19. LZDerek

    LZDerek Guest

    Day #1: Chest - Biceps - Neck


    Chest:

    Barbell Bench Press ` 8 Reps - 4 Sets `
    Decline Bench Press ` 8 Reps - 4 Sets `
    Clap Push Ups ` 20 Reps - 2 Sets `
    Dumbbell Pullover ` 8 Reps - 4 Sets `
    Incline Dumbbell/Barbell Pess ` 8 Reps - 4 Sets `
    Dumbbell/Barbell Incline Shoulder Raise ` 8 Reps - 4 Sets `

    Biceps:

    Barbell Curl "Inner" ` 8 Reps - 4 Sets `
    Barbell Curl "Outter" ` 8 Reps - 4 Sets `
    Cable Curl ` 8 Reps - 4 Sets `
    Dumbell Curl ` 8 Reps - 4 Sets `
    Incline Curl ` 8 Reps - 4 Sets `

    Neck:

    Plate Flex ` 10 Reps - 4 Sets `



    Day #2: Shoulders - Waist - Light Legs


    Shoulders:

    Barbell Behind Neck Press `8 Reps 4 Sets`
    Barbell Front Raise `8 Reps 4 Sets`
    Barbell Military Press `8 Reps 4 Sets`
    Barbell Upright Row `8 Reps 4 Sets`

    Barbell Row `8 Reps 4 Sets`

    Waist:

    Incline Crunch `30 Sit Ups 3 Sets`
    Incline Twisting Sit-Up `30 Sit Ups 3 Sets`
    Trap Bar Deadlift `8 Reps 4 Sets`

    Barbell Deadlift `8 Reps 4 Sets`

    Light Legs:

    Frontwards Lift `10 Reps 4 Sets`
    Backwards Lift `10 Reps 4 Sets`



    Day #3: Triceps - Forearms

    Triceps:

    Barbell Close Grip Bench Press `8 Reps 4 Sets`
    Cable Push Down `8 Reps 4 Sets`
    Dumbbell Lying Triceps Extension `8 Reps 4 Sets`
    Dumbbell Triceps Extension `8 Reps 4 Sets`

    Forearms:

    Barbell Reverse Curl `8 Reps 4 Sets`
    Barbell Reverse Preacher Curl `8 Reps 4 Sets`
    Barbell Wrist Curl `8 Reps 4 Sets`
    Barbell Reverse Wrist Curl `8 Reps 4 Sets`



    Day #4: Back - Light Biceps

    Back:

    Dumbbells Lying Row `8 Reps 4 Sets`
    Barbell Pullover `8 Reps 4 Sets`
    Barbell Shrug `8 Reps 4 Sets`


    Light Biceps:

    Barbell Curl "Inner" ` 8 Reps - 4 Sets `
    Barbell Curl "Outter" ` 8 Reps - 4 Sets `


    Day #5: Legs - Light Shoulders



    Day #6: Off



    Day #7: Preacher, Calves, Light Triceps, Cardio

    Preacher:

    Dumbell Preacher Curl `8 Reps 4 Sets`
    Barbell Preacher Curl `8 Reps 4 Sets`

    Calves:

    Standing Calf Raise `8 Reps 4 Sets`

    Light Triceps:

    Barbell Close Grip Bench Press `8 Reps 4 Sets`
    Cable Push Down `8 Reps 4 Sets`

    edit: i made it a little easier to read i think.
     
    Last edited by a moderator: Mar 14, 2003
  20. LZDerek

    LZDerek Guest

    day 5...messed up the post

    no im not a no shirt wearing pant wearing person in the summer

    i do my legs alot
     
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