Post up some of your routines

[rado]

I do a 3 on 2 day off split....I work arms/legs/shoulders....Off for 2 days and return with chest/back....I train mostly with 75%-85% max of weight everytime I hit the weights.

I keep my sets with a 10-8-6(sometimes 4) reps...I alternate every other week from DB's to Hammer Strength machines...I do cardio 3x's a week now outside. I'm running about 20 miles a week, at a 7min pace...I want to switch it up a bit and want to see what some of you are doing.

I train for power since I'm liking my size now....As of yesterday I'm at 198lbs and my waist is still a 33...My avatar is pretty much the same as to where I'm at...Post up and let everyone see what you train like...This should be interesting, thanks !

[Tinfish]

Cardio 4x's a week. Run, bike, swim in some sort of combo depending on what I am training for.

Lift 2x's a week. Chest/Back/Calves - Shoulders/Arms/Thighs (abs both days) I am currently going with lighter weights and higher reps.

[CrazyShane]

i am just getting back into the game again after a year lay off.. so i have been keeping things simple and basic. not too many sets for each body part, getting my motor skills back etc, etc.. ill give myself another month or so then i may get back to my old routines, but for now.. its just the basics...

[meat12]

I train 3 days a week with 1-2 days in between sessions, cardio 2-3 days, abs 2 days.

I'm going to re-arrange my routine soon, but here's what it is now

Mon - Chest/Tri's Wed -Back/Bi's Sat - Shoulders/Legs

[slayer of souls]

Upper/Lower split four days a week. (Monday, Tuesday, Thursday and Friday)

I practice an undulating rep approach.
5 Reps on compounds movement (Bench, Deads, Squats, Rows).
Higher reps on the remainders.

Training program uses a combination of DC, DFT and OVT

[rado]

Originally Posted by slayer of souls

Training program uses a combination of DC, DFT and OVT

Please clarify what these mean/\ I know what they are, but some don't.

[slayer of souls]

Doggcrapp, Duel Factor Training, and Optimized Volume Training

[rado]

Originally Posted by slayer of souls

Doggcrapp, Duel Factor Training, and Optimized Volume Training

ty/\

[JUICE]

im training 3 days on, 1 off. The weight i carry is around 75-85 percent on the last sets.

Sessions usually last around 45-60 minutes.

Mondays:
chest:
super-set (bench w/pec deck 3 sets) and super-set (incline dumbells w/seated incline presses.
triceps:
3 sets of each. rope pressdowns, straight bar pressdowns, and reverse pressdowns.

Tuesdays
Hamstrings:
stiff-legged deads, 2-3 sets
lying curls 2-3 sets
****dont know how to call these but i go to the pulldown machine and use a stick, dont know the name but i put my knees where the machine supports your knees during pulldowns, well it works the hams. 3 sets

Wednesdays
back:
t-row superset with wide grip reverse pulldowns, 2-3 sets.
seated rows, palms facing each (narrow grip) other, superset w/behind the back pulldowns. 2-3 sets.
shrugs: 4 sets

biceps:
straight bar curls 2-3 sets.
reverse grip 2-3 sets
preacher curls 2-3 sets

Thursdays
rest

Friday
Shoulders:
dumbell presses 1 light set, one intense set
front laterals, 1 light, one intense set
front presses, 1 light, one intense set
side laterals, 1 light, one intense set
reverse pec deck, 1 light, one intense.
I have noticed a big difference when i used to do the same routine before but more sets, i was overtraining. That was 20 total sets. Now i do around 8-10. I at time alternate between front lateral raises and front presses.

Saturdays
quads:
squats 3 sets , did the 20 rep squats this weekend but pain is worth it.
hack squats 3 sets
leg extensions 3 sets
one for the inner thighs 3 sets


i train abs every other day.
Calves are trained on hamstring and shoulder days. But i have been using the STRENGTH shoes for them. Something different, but feeling them good.
Forarms trained on back/bicep days.
No cardio yet.

[wnabeabeast]

Just basic old school stuff. Mon: Chest and back,Tue: Shoulders/Bis/Tris,Wed: Legs. I take a day off,and when I get back I usually won't know what I'll be doing till I get in the gym and I do light stuff,super sets or things like that to get a good pump.
And again basics.
Chest: Bench press,incline press and I switch between dumbell flys/machine flys,cable crossovers or dips.
Back: Wide grip chin ups,bent over rows,one arm dumbbell rows or seated hammer rows.
Shoulders: Dumbbell or smith machine presses,lateral raises shrugs or some other kind of posterior delt stuff.
Bis: Standing barbell curls,alternating dumbbell curls,machine preacher curls.
Tris: Cable press downs,skull crushers and one arm behind the head dumbbell extensions.
Legs: Squats,legpress,leg extensions,leg curls some times lunges and calfs.

[rado]

Some good posts, keep them coming.

[al the chemist]

mon-chest/tris, tue-back/bis, wed-shoulders/traps, thurs.-bis/tris., fri-legs. On chest and back days, only 2 sets and 2 exercises on bis/tris, the major body parts are done 3 sets for at least 7 reps and 3 exercises with supersets involved . Have been getting good results so far.

[Control]

Upper body/Lower body split. Training EOD. But I really haven't been in the gym much lately because of my job, which just seems to suck more and more. I need a new job.....

[BodyJBbuild]

no splits for me, monday-legs tuesday-shoulders wednesday-back thursday-chest friday-arms, sat and sun off 3sets for everything around 8reps each no cardio..fast metabolism...abs 3times a wk..im thinking about doing cardio a few times a wk...ive never done it..i always thought i would loose aot of weight and muscle..but thats my mind u know

[rado]

I might try to put some of these in my routine next week, thx.

[slayer of souls]

Originally Posted by rado

I might try to put some of these in my routine next week, thx.

Such as?

[rado]

Originally Posted by slayer of souls

Such as?

Well mostly really change my routine...Something like Shoulders(with MP) & back(with DL's)....Chest(weighted dips) and legs(calfs, box squats quads and hams) and arms by themselves...Down my cardio to 2x's a week and rather doing 3 miles at a time, going for 5miles....My avg mile did drop to a 7:40 pace the other day, man was I tired...We'll see next week....Stuff that's in bold will never change...I always keep the foundation in my routine no matter how many times I've changed it.