Post you ROUTINE!

[D Animal]

Post what routine your currently doing..This should be exciting to see how many different routines are out there..have fun all!

[beeza]

Upper Body

Flat Bench - 2 sets(Once a week will be done with an arch - PL style)
Incline Bench or Dips - 2-4 sets
Bent Row - 2 sets overhand *superset* 2 sets underhand
Pullups- 2 sets medium grip
M-Press - 2 sets
Cuban Rot - 2 sets
*superset* Side Raise - 2 sets
Shrug - 2 sets
Deadlift or SLDL- 2-4 sets
Good Morning - 2 sets
Close-Grip Bench - 3 sets
*superset* Sraight Bar Curls - 3 sets
Floor Press - 2 sets + 1 set of Rack Lockouts
*superset* EZ curl - 3 sets

This is usually done on Wednesday and Saturday.

Lower Body

Once a week regular squats followed with box squats- 4 sets each
Once a week front squats supersetted with Leg ext - 4-5 sets each
Sometimes I will cutout front squats and throw in Hack Squats with a barbell.
Leg Curl - 4 -6 sets
Single Leg Curl - 2-3 sets
Calf Raise - 4 sets superset with calf burnouts calves on bar.


This workout is usually done on Thursday and Sunday.


Abs and Grip Training with CoC grippers are done randomly on cardio days. Cardio has been 2 of these 3 days Monday,Tuesday,or Friday.(Started this cardio last Monday)

One day a week these workouts are done until failure, and the other is done until a bit below failure with lighter weights. This routine may seem wierd to some, but so far it has worked for me and I seem to respond better to the volume. Everything has been improving immensely since I started this.

-Brian

P.S. D Animal to respond to your other thread I am most definitely a natural and it is definitely noticeable if you saw what I look like(I'm about half the size of the average person on this board). My pictures are a few pages back in the Members Pictures section if you wanted to see them. *edit* just added a new picture as my avatar though it might be too small to see anything. And please ignore the stupid face:rofl:

[D Animal]

Interesting ...you have some good size bro....What made you choose this routine and whats it called? Is it a powerlifting routine?

[beeza]

Thanks for the compliment D Animal.

I hit a brick wall with my training about 4 or 5 months ago, and never really made any good progress for awhile. So right before Xmas I decided I would try something new and added some more volume/frequency/whatever. I thought of all the exercises that seemed to work for me, and added some new ones with some influence from a powerlifter friend. It's not really a powerlifting routine, I do care about strength, but more about my physique. I'd have to say I'm maybe a 70% bodybuilder 30% powerlifter as far as interest and priorities go. Doing some different Powerlifting exercises helped keep me interested, and soon I plan to add Chains and Band work to my routine.

-Brian

[ironjoesteel]

Beeza (Brian),
Go to Animalpak.com and look at their training routines. I've been training for a while, and this is by far one of the best websites for training and diet advise. It is a no BS site. Check it out.

Joe

[Ironlfter]

Hey D Animal,

Here's mine ....I'll keep it short so I don't make a long ass post about my workouts. I've always been more of a low volume trainee ala Dorian Yates style, but am switching things up a lot now to shock my system more.

I train at home so all lifts are pretty much free weights. I have a squat rack, a leg sled, a high and low pulley system (lat pulldowns etc.), and a smith machine. I invested in the smith because I get awesome squat workouts on the smith. After having knee surgery the smith is the only thing that lets me train as intensely as I used to with free bar. The free bar squats are too painful after surgery. All muscle groups get hit once a week except for calves (are getting 2 to 3 times). I train 2 to 3 days on and take one day off.

Week 1: Use low volume 3 to 5 work sets after my warm ups all done to failure plus usually rest pause as well.

Week 2: Pick one exercise per bodypart. For example only used squats yesterday for legs. Train to almost faliure, rack weight strip 10 to 20 pounds and rep out as much as possible (only resting long enough to strip plates), rack and repeat 4 or 5 more times until almost puking :0)

Week 3: back to low volume again

Week 4: Use high volume this week. 12-15 sets per large body part. 10-12 for smaller parts.

Week 5: Low volume again

This cycle continues on each week being broken up by low volume on in between weeks. I'm enjoying it so far and seem to be making some good gains. Just have to keep my system guessing.

One more thing, D Animal who is that girl in your avatar?? Holy shit!!!

[BOHICA]

Day 1:
Cardio - Arms - Abs

6-7 minutes on elliptical machine until I burn 100 calories and get my testosterone out of my legs.

21's on the EZ bar - 3 sets trying to increase in weight with high intensity.

21's on the EZ bar french press - 3 sets trying to increase in weight with high intensity

Abs - Varies with what I'm in the mood for doing

Day 2:
Cardio - Legs

6-7 minutes on elliptical machine until I burn 100 calories and get my testosterone flowing.

2x12-15 Leg Extensions - HIGH INTENSITY -
2x12-15 Leg Press - HIGH INTENSITY 10 seconds for each rep
2x12-15 Lunges - Semi-high intensity - I hate this exercise with a passion so I'm lucky just to do it.
2x12-15 Lying Leg Curl - HIGH INTENSITY
2x12-15 Seated Leg Curl - HIGH INTENSITY
2x20-25 Standing Calf Raise - Quick cuz I know mine are ft muscles
2x20-25 Seated Calf Raise - Making sure I hit the point every rep up top

Day 3:
Rest

Day 4:
Cardio - Chest - Front Lats - Traps - Abs

6-7 minutes on elliptical machine until I burn 100 calories and get my testosterone flowing.

2x8-12 Dumbbell Incline Press - H.I.
2x8-12 Dumbbell Press - H.I.
2x8-12 Incline Dumbbell Flyes - H.I.
2x8-12 Standing Cable Flyes - H.I.
2x10-15 Shoulder Press on Smith Machine - H.I.
2x10-15 Dumbbell Lateral Raise - H.I.
2x15 Shrugs - H.I.

Abs

Day 5:
Rest

Day 6:
Cardio - Back - Rear Lats - Abs

6-7 minutes on elliptical machine until I burn 100 calories and get my testosterone flowing.

2x12 Chinups - Assisted and Non-Assisted H.I.
2x12 Neutral Grip Seated Row - H.I.
2x12 Wide Grip Front Pulldown - H.I.
2x12 Reverse Pec-Deck or Bent-over dumbbell Lateral Raise - H.I.
2x15 Roman Chair Extensions with 25 lbs. - H.I.

Abs

Day 7:
Rest


Alot of my rest days get throw together with work, but that is my basic workout. If you see any flaws or have any questions feel free to ask. I will include some pictures when I get home from the gym today.

[zachrulz]

Day 1
Back: dead lift 3 sets 10, bent over rows 3 sets 10 (alternate every other back wrkout with incline dumbell rows with arch at top)
Chest: flat bench 3 sets 10, push ups to failure 2 sets

Day 2
off

Day 3
Shoulders: bent over flyes 3 sets 10, side laterals 3 sets 8, military press 3 sets 10
bi's: HEAVY dumbell curls 3 sets 8 to 10
tri's: skull crusher 3 sets 10

Day 4
off

Day 5
legs: squats 5 sets 5, calves standing weighted raises one leg at a time counting 1 rep for each count....1= 1 rep, 2= 2 reps, 3= 3 reps til i get to which is 10 reps.

Day 6
off

Day 7
start over.