Workout Routine Thread
Wed Feb 13, 2013 12:34 pm
#35013- ChisaGod Of Boobs
- Location : Boston, MA
For all of you who lift, throw down your routines here. This won't be for too much discussion like the other thread, just for keeping track of routines, numbers, and progress
Wed Feb 13, 2013 1:11 pm
#35017- OtisSupreme Overlord
- Location : Texas
day1: chest
dumbbell flat press 5x5
weighted dips 3x10
incline dumbbell press 3x10/8/6
dumbbell flys (alternate every week between incline/decline/flat) 3x10
day2: back
weighted wide grip pullups 5x5
barbell rows 3x10
dumbbell rows 3x10/8/6
standing front pulldowns 3x12
facepulls 3x12
day3: legs
leg press (cant do squats because it kills my right shoulder) 3x10
deadlifts 3x10
extensions 3x12
hamstring curls 3x12
calf raises 3x20
day4: off
day5: arms
barbell curls 3x10/8/6
dumbbell curls 3x12
concentration curls 3x10
skull crushers 3x10/8/6
rope pulldowns 3x12
tricep extensions 3x12
day6: off
day7 shoulders
dumbbell shoulder press 3x10/8/6
upright rows 3x10/8/6
lateral raises 3x10
kneeling one arm shoulder press (i invented this exercise, basically you put weight on the bar in the picture, get on your knees and push it up with one arm)
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rear deltoid flys
dumbbell shrugs 3x20 (i alternate each week between dumbbell shrugs and barbell shrugs.)
day8: off
dumbbell flat press 5x5
weighted dips 3x10
incline dumbbell press 3x10/8/6
dumbbell flys (alternate every week between incline/decline/flat) 3x10
day2: back
weighted wide grip pullups 5x5
barbell rows 3x10
dumbbell rows 3x10/8/6
standing front pulldowns 3x12
facepulls 3x12
day3: legs
leg press (cant do squats because it kills my right shoulder) 3x10
deadlifts 3x10
extensions 3x12
hamstring curls 3x12
calf raises 3x20
day4: off
day5: arms
barbell curls 3x10/8/6
dumbbell curls 3x12
concentration curls 3x10
skull crushers 3x10/8/6
rope pulldowns 3x12
tricep extensions 3x12
day6: off
day7 shoulders
dumbbell shoulder press 3x10/8/6
upright rows 3x10/8/6
lateral raises 3x10
kneeling one arm shoulder press (i invented this exercise, basically you put weight on the bar in the picture, get on your knees and push it up with one arm)
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rear deltoid flys
dumbbell shrugs 3x20 (i alternate each week between dumbbell shrugs and barbell shrugs.)
day8: off
Last edited by Otis on Wed Feb 13, 2013 2:21 pm; edited 1 time in total
Wed Feb 13, 2013 1:27 pm
#35018- ChisaGod Of Boobs
- Location : Boston, MA
shocked you don't have any shrugs in there, good stuff though, thanks for posting
Wed Feb 13, 2013 2:01 pm
#35022- moosedawg06Member
- Location : Georgia
There are 8 days in Otis' week.
Wed Feb 13, 2013 2:21 pm
#35026- OtisSupreme Overlord
- Location : Texas
Chisa wrote:shocked you don't have any shrugs in there, good stuff though, thanks for posting
i KNEW i forgot to list something. ill edit.
Wed Feb 13, 2013 2:23 pm
#35027- OtisSupreme Overlord
- Location : Texas
moosedawg06 wrote:There are 8 days in Otis' week.
this is true. my work schedule is on an 8 day rotating week. if i had a regular 7 day spread instead of an 8 day spread, my workout days would fall on the days that i work and my routines would get completely f*cked.
Wed Feb 13, 2013 2:53 pm
#35034- AlphaI like Pink
Key* ss = super set
Sun: Chest
Bench ss Ring push ups
Decline ss Wide push up
Incline ss oblique leans
Butterfly ss negative resistance push ups
Rear delt flies mixed in
Mon: Back
Wide grip pull up ss Deadlifts (alternate weeks with full range hang clean & press)
One arm rows ss standing straight arm
Hanging reverse pushups ss hyper extension
V bar seated rows ss Lat pulls
Forearms mixed in
Tues: Legs
Squats ss ab wheel
Quad ext ss walking lunges
Ham curls ss body weight squats
Straight leg dead lift ss calf raises
Wed: Son day
Thurs: Shoulders/Arms/Abs
Warm up Flat bench ss pull ups
Front raises ss tri extensions
Side raises ss shrugs
Dips ss dumbell curls
Military press
Obliques ss hanging leg raises
Ab wheel ss medicine ball seated twist
Fri/Sat: off
Sun: Chest
Bench ss Ring push ups
Decline ss Wide push up
Incline ss oblique leans
Butterfly ss negative resistance push ups
Rear delt flies mixed in
Mon: Back
Wide grip pull up ss Deadlifts (alternate weeks with full range hang clean & press)
One arm rows ss standing straight arm
Hanging reverse pushups ss hyper extension
V bar seated rows ss Lat pulls
Forearms mixed in
Tues: Legs
Squats ss ab wheel
Quad ext ss walking lunges
Ham curls ss body weight squats
Straight leg dead lift ss calf raises
Wed: Son day
Thurs: Shoulders/Arms/Abs
Warm up Flat bench ss pull ups
Front raises ss tri extensions
Side raises ss shrugs
Dips ss dumbell curls
Military press
Obliques ss hanging leg raises
Ab wheel ss medicine ball seated twist
Fri/Sat: off
Wed Feb 13, 2013 3:08 pm
#35037- OtisSupreme Overlord
- Location : Texas
Alpha wrote:Key* ss = super set
Sun: Chest
Bench ss Ring push ups
Decline ss Wide push up
Incline ss oblique leans
Butterfly ss negative resistance push ups
Rear delt flies mixed in
Mon: Back
Wide grip pull up ss Deadlifts (alternate weeks with full range hang clean & press)
One arm rows ss standing straight arm
Hanging reverse pushups ss hyper extension
V bar seated rows ss Lat pulls
Forearms mixed in
Tues: Legs
Squats ss ab wheel
Quad ext ss walking lunges
Ham curls ss body weight squats
Straight leg dead lift ss calf raises
Wed: Son day
Thurs: Shoulders/Arms/Abs
Warm up Flat bench ss pull ups
Front raises ss tri extensions
Side raises ss shrugs
Dips ss dumbell curls
Military press
Obliques ss hanging leg raises
Ab wheel ss medicine ball seated twist
Fri/Sat: off
time between sets?
Wed Feb 13, 2013 3:49 pm
#35044- AlphaI like Pink
30s-1 min.
I walk to another room to do alot of ground exercises, so its not immediate. Then go get water, go back to next set.
All of that isn't done everytime. Its a mix with different exercises thrown in. About a 35-45 min overall. plus the 10-15 min warmup on heavy bag
I walk to another room to do alot of ground exercises, so its not immediate. Then go get water, go back to next set.
All of that isn't done everytime. Its a mix with different exercises thrown in. About a 35-45 min overall. plus the 10-15 min warmup on heavy bag
Wed Feb 13, 2013 3:53 pm
#35046- moosedawg06Member
- Location : Georgia
First day back in the gym today. Didn't really stick to a schedule, just wanted to hit the chest and see what I would need to write down next week.
Chest:
4x10 dumbbell incline 45 (will increase next week)
4x10 Close grip barbell bench 135 (will definitely increase)
4x10 Chest flys on machine 100 (will increase)
4x10 barbell bench 55 (will increase)
4x10 lower cable flys 40 (will probably increase)
Like I said, I'll probably just see what the body is capable of this week, then actually set a schedule next week. Felt good getting back to free weights though.
Chest:
4x10 dumbbell incline 45 (will increase next week)
4x10 Close grip barbell bench 135 (will definitely increase)
4x10 Chest flys on machine 100 (will increase)
4x10 barbell bench 55 (will increase)
4x10 lower cable flys 40 (will probably increase)
Like I said, I'll probably just see what the body is capable of this week, then actually set a schedule next week. Felt good getting back to free weights though.
Wed Feb 13, 2013 4:02 pm
#35048- OtisSupreme Overlord
- Location : Texas
moosedawg06 wrote:
Felt good getting back to free weights though.
free weights always feel better than machines. you will also get bigger and stronger with free weights than if you use a lot of machines.
Wed Feb 13, 2013 7:54 pm
#35093- hiph0pan0tamusBUNKDRUNK
- Location : In my own little world
Random Day during the week: Split a cord of wood by hand
Next Day: Stack cord of wood
Random day during the week: help farmer neighbor with hay (seasonal)
Random snow over 8 inches: Shovel out the turnaround in driveway for lazy parents and spoiled sister
Random morning: Go in nature and trip balls and get lost for the whole day
Next Day: Stack cord of wood
Random day during the week: help farmer neighbor with hay (seasonal)
Random snow over 8 inches: Shovel out the turnaround in driveway for lazy parents and spoiled sister
Random morning: Go in nature and trip balls and get lost for the whole day
Wed Feb 13, 2013 8:37 pm
#35099- OtisSupreme Overlord
- Location : Texas
hiph0pan0tamus wrote:Random Day during the week: Split a cord of wood by hand
Next Day: Stack cord of wood
Random day during the week: help farmer neighbor with hay (seasonal)
Random snow over 8 inches: Shovel out the turnaround in driveway for lazy parents and spoiled sister
Random morning: Go in nature and trip balls and get lost for the whole day
sounds like you need Jesus.
seriously, you need a mexican to do all that work for you.
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Thu Feb 14, 2013 8:52 am
#35121- hiph0pan0tamusBUNKDRUNK
- Location : In my own little world
Country life is the best life, wouldn't trade it for anything.
Nothing like using a pick axe to break up the frozen horse poop in the dry lot.
Nothing like using a pick axe to break up the frozen horse poop in the dry lot.
Thu Feb 14, 2013 8:53 am
#35122- ChisaGod Of Boobs
- Location : Boston, MA
hiph0pan0tamus wrote:
Nothing like using a pick axe to break up the frozen horse poop in the dry lot.
I'll pass on that
the wood splitting and hiking sounds great though
Fri Feb 15, 2013 9:33 pm
#35299- CorvadeMember
Currently, I'm doing Push/rest/Pull/rest/Push/Pull/rest/rest because I play tennis 5x a week. I squat on push day.
Frequency > volume. I mean who said that one had to work a muscle group just once a week?
If I couldn't do this, I'd probably do Chest/Arms, Legs, Delts/Back, Rest, Repeat or Chest/Back, Legs, Delts/Arms, Rest/Repeat or Legs/Push/Pull.
here's my routine(as I've found I respond better to higher reps and can progress better)
Push
OHP 3x8-10
Bench 3x8-10
Incline DB press 3x8-10
Assisted Dips 3x12-15
Cable crossovers 3xfailure
Lateral raises 3x8-12
Tricep pushdowns 3x8-12
Skull crushers 3x8-12
Machine Lateral raises 3x8-12
Pull
Deadlift
HS Pulldowns
HS Row
Chinups
1 Arm pull downs
Alt. supinating curls
Hammer Curls
Preacher curls
Shrugs inbetween the HS Rows/Pulldowns
Frequency > volume. I mean who said that one had to work a muscle group just once a week?
If I couldn't do this, I'd probably do Chest/Arms, Legs, Delts/Back, Rest, Repeat or Chest/Back, Legs, Delts/Arms, Rest/Repeat or Legs/Push/Pull.
here's my routine(as I've found I respond better to higher reps and can progress better)
Push
OHP 3x8-10
Bench 3x8-10
Incline DB press 3x8-10
Assisted Dips 3x12-15
Cable crossovers 3xfailure
Lateral raises 3x8-12
Tricep pushdowns 3x8-12
Skull crushers 3x8-12
Machine Lateral raises 3x8-12
Pull
Deadlift
HS Pulldowns
HS Row
Chinups
1 Arm pull downs
Alt. supinating curls
Hammer Curls
Preacher curls
Shrugs inbetween the HS Rows/Pulldowns
Fri Feb 15, 2013 9:55 pm
#35301- OtisSupreme Overlord
- Location : Texas
Corvade wrote:Currently, I'm doing Push/rest/Pull/rest/Push/Pull/rest/rest because I play tennis 5x a week. I squat on push day.
Frequency > volume. I mean who said that one had to work a muscle group just once a week?
If I couldn't do this, I'd probably do Chest/Arms, Legs, Delts/Back, Rest, Repeat or Chest/Back, Legs, Delts/Arms, Rest/Repeat or Legs/Push/Pull.
here's my routine(as I've found I respond better to higher reps and can progress better)
Push
OHP 3x8-10
Bench 3x8-10
Incline DB press 3x8-10
Assisted Dips 3x12-15
Cable crossovers 3xfailure
Lateral raises 3x8-12
Tricep pushdowns 3x8-12
Skull crushers 3x8-12
Machine Lateral raises 3x8-12
Pull
Deadlift
HS Pulldowns
HS Row
Chinups
1 Arm pull downs
Alt. supinating curls
Hammer Curls
Preacher curls
Shrugs inbetween the HS Rows/Pulldowns
i guarantee you are going to overtrain. that is still high volume.
high volume + high frequency = overtrain.
Sat Feb 16, 2013 12:43 am
#35315- CorvadeMember
Yeah, but i am 17, and im actually recovering really well. I like it so far. As I get older and into my 20s, i might need to move onto a less frequency split.
Thu Feb 21, 2013 6:16 pm
#36071- GuestGuest
Day 1 - Arms:
Dumbbell Curls 3x8
Dips 5x8
Hammer Curls 3x8
Skull Crushers 3x8
Seated Curls 3x8
Tricep Extension 3x8
Pullup 3x6
Day 2 - Legs:
Squats 5x5
Calf Raises 3x8
Deadlift - technique work atm
Leg Extensions
+Ab workout
Day 3 - Chest & Back:
Flat Dumbbell Press 3x8
Barbell Row 3x8
Incline Bench 3x8
Seated Back Machine (Horizontal Row Motion) 3x8
Pec Machine or Cables 3x8
Wide Grip Pulldown 3x8
Day 4 - Shoulders:
Dumbbell Military Press 3x8
Upright Row 3x8
Dumbbell Raise (In-front) 3x8
Shrugs 3x8
+Ab workout
Thoughts?
Also, saw this routine and thinking about giving it a try, seems pretty interesting:
Workout A:
Squats 5x5
Bench Press 5x5
Barbell Row 5x5
Workout B:
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
Each exercise with two warmup sets, and you workout mon, wed, fri, and alternate workouts each time, adding weight every time.
Dumbbell Curls 3x8
Dips 5x8
Hammer Curls 3x8
Skull Crushers 3x8
Seated Curls 3x8
Tricep Extension 3x8
Pullup 3x6
Day 2 - Legs:
Squats 5x5
Calf Raises 3x8
Deadlift - technique work atm
Leg Extensions
+Ab workout
Day 3 - Chest & Back:
Flat Dumbbell Press 3x8
Barbell Row 3x8
Incline Bench 3x8
Seated Back Machine (Horizontal Row Motion) 3x8
Pec Machine or Cables 3x8
Wide Grip Pulldown 3x8
Day 4 - Shoulders:
Dumbbell Military Press 3x8
Upright Row 3x8
Dumbbell Raise (In-front) 3x8
Shrugs 3x8
+Ab workout
Thoughts?
Also, saw this routine and thinking about giving it a try, seems pretty interesting:
Workout A:
Squats 5x5
Bench Press 5x5
Barbell Row 5x5
Workout B:
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
Each exercise with two warmup sets, and you workout mon, wed, fri, and alternate workouts each time, adding weight every time.
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