Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[cleandres]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I need to change my routine which I've been doing for a long time.

Day1: Chest
Day2: Legs
Day4: Back-Shoulders
Day5: Arms, Abs

My arms are lacking so how should I change it. Train arms on a separate day as before or should I combine it with major muscles like Chest/Triceps, Back/Biceps or something like Chest/Biceps, Back/Triceps

lets see your actual excercise choice post up your full routine; what you do on chest day etc.

 

[d_ant11]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Bodybuilders,

Post up your bodybuilding training problems and I'll help you develop a new bodybuilding routine.

Monday/Thursday
incline dumbbell
seated row

dumbbell shoulder press
lat pulldown

close grip bench
upright row

Tuesday/Friday
Squats
Deadlift

Step Ups
Lunges

I do alternating sets and each workout I change the # of sets and reps by adding on or taking off weight. I did this for 4 weeks with a cycle of Tren. I was happy with results but I still have a long way to go. Do I need to switch up exercises on my next cycle?

I'm at the point where I need to maintain muscle for 4 more weeks before my next cycle. The problem is I still need to lose quite a bit of fat and I'm not sure how to effectively achieve my goal of 180lbs with 12%BF. Im 36yrs old, 5'9", most of my fat is distributed in my belly and spare tire. I used to be a collegiate athlete and I always had a hard time gaining muscle. I tried everything except gear. One year after getting married I put on 50 lbs in less than 6 months out of nowhere. I think it was a combo of stress and poor diet. I do have hypoglycemia as well and I wasn't eating regularly. I have maintained between 195-205 for 13 years now but when I try and lose weight through diet and exercise I end up losing good muscle. After Tren I was 212 and looked slimmer.

My original goal was to bulk up in aiding in the fat loss process as I am just getting back into lifting after a year off. I didn't do any cardio with that program in fearing that it would have the opposite effect of building muscle. I thought about doing sprint workouts for about 25 minutes in the mornings???

Any ideas on where to go next? I'm also thinking about adding clen and t3 to my next tren cycle. My tren cycle was 0.5 cc every other day for 4 weeks.

I guess what I'm wondering the most is should I focus more on bulking and then cut? or do I try and do both at the same time.....or I could cut for the next 4 weeks then bulk on tren???

I would love to hear some ideas!

Thanks!

 

[lorinabrown]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hey hello...Thanks for sharing nice info..

 

[ultralars]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

ss

 

[Padishar]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Had this posted somewhere else but it seems like this is the place for it
Thanks in advance

Monday and Thursday –Chest/Tris/Shoulders
DB Bench Press – 1 sets of 8-10
DB Flys – 1 set of 8-10

Tricep Cable Pulldown – 1 set of 10-15
*repeat 2 more times*
DB Shoulder Shrug – 3 sets of 10-12
----------
Skull Crusher – 2 sets of 8-10
Single Arm Cable Pulldowns – 1 set of 10-15

Front DB Raise – 1 set of 8-12 (alternating front and lateral raise)
*repeat 2 more times*
Decline Bench Press – 3 sets of 8-10
----------
Upright Barbell Row – 1 set of 8-10
DB Shoulder Press – 1 set of 8-10

Incline Bench Press – 1 set of 8-10
*repeat 2 more times*
Weighted Bench Dips – 3 sets of 10-15
----------
20 min of light/medium cardio

Tuesday and Friday – Back/Biceps/Legs
Bent over Barbell Row – 1 set of 8-10
Wide Grip Lat Pulldown – 1 set of 8-10

Preacher Curl – 1 set of 8-12
*repeat 2 more times*
Calf Raise – 3 sets of 10-15
----------
BB Curl - 1 set of 8-10
Alternating Hammer Curl - 1 set of 8-10

Leg Press – 1 set of 8-10
*repeat 2 more times*
One Arm Dumbell Row – 3 set of 8-10
----------
Leg Extensions - 1 set of 8-10
Lying Leg Curls - 1 set of 8-10

Seated Cable Row – 1 set of 8-10
*repeat 2 more times*
Overhead Cable Curl - 3 sets of 8-10
----------
P90X Ab Ripper X (still kicks my butt)

 

[trex74]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I posted this up in the womens forum , but thought I'd put it up here too if that's OK..

Okay, I have limited time to work out now, and I have settled into a weekly routine like this.
Basically during the week I only have 1/2 an hour to go to the gym in the mornings, which is why I go on the weekend 2 days in a row there.
Thoughts, suggestions, whatever would be very much appreciated.

Mon-off

Tues- Cardio- 30 min on elliptical with resistance at 10-12/Abs- basically just a couple sets of crunches...ideas?

Wednesday - Cardio- same as above

Thurs- Back and Bis

Back:

seated rows 3x10
lat pulldowns 3x10
bent over rows3x10

Bis:
incline db curls 4x10
hammer curls 3x10
concentration curls 3x10
preacher bar curls with EZ bar 3x10

Fri: cardio or off

Saturday- Legs/Abs/light cooldown cardio (walking)

Legs:
squats- just started am trying pyramiding as SuperQt suggested with a warmup set first
4x 12,8,5,3
leg extensions 4x10-12
lying leg curls 4x 10
hyperextensions 4x10- haven't added weight yet
seated calf raises 3 x 12-15

Sunday- Chest / Shoulders / Tris
and cardio

Chest:
db bench press 3-4 x 10-12
pec deck 3x 10

Shoulders:
db incline Shoulder press 4x10-12
front raise 4 x 10
lateral raise 4x10
seated rear lateral raise 4x10
shrugs 3 x10

Tris:
Skullcrushers 4x 12-15
rope pushdown 4 x 10-12

One thing I have noticed is that my upper chest is developing a lot quicker than my lower chest. It almost looks like I have two extra collarbones, which isn't a fantastic look.
Anyone have issues with building a better chest? tips?

TIA

 

[CheapPinz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I like adding abs in between every exercise...and my current gym doesn't have the decline bench I like to do abs on...only that basketball game I don't have the coordination to figure out...lol.

 

[mover man]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I need help with a routine. I work as a furniture removalist which is pretty taxing on the body, lots of walking and lifting.

My legs tend to be in pretty good shape due to my job, so im trying to base a routine around what i do at work that also keeps me pretty fit for footy.
and get my upper body looking better.

My setup is a Home Bench Press with a bar and dumb bells

I currently do:

Monday -
Chest - Bench Press / Incline Press
Shoulders - Overhead press / side lateral raises with dumbells
Arms - Bicep Curls / Tri's / Forearms

Tuesday - running, mainly a series of sprints and about 100 situps.

Wednesday
Back - Dead Lifts / Bent over rows
Shrugs
plus i do boxing also.

Thursday
Situps and sprints.

Friday
i do Mondays routine again.

Weekend off..

Can anyone make any suggestions to that please?

 

[volfan1998]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hey EF, i'm trying a new routine to get back to the basics. It's 4 workouts (A, B, C, D). I'll do 3 of the workouts per week and cycle through them. Here's the workouts:

Workout A: Squat, flat bench, pendlay rows, curls
Workout B: Deadlift, mil press, chins, dips
Workout C: Squat, incline bench, pendlay rows, curls
Workout D: Deadlift, mil press, chins, skull crushers

My question is, can I do workout A/B or B/C on consecutive days due to hitting different muscle groups? Due to my work schedule, i've only got 4 free nights a week - all in a row - to hit the gym.

Thanks!
Matt

 

[heatman74]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

what do you think about this routine...
Chest:
2x10 machine fly(light warm up)
5x5 Flat Bench
2x8-10 incline barbell
2x8-10 incline/flat dumbell(alternating each week)
5x5 seated calf raises
2x10 standing calf raises


Back:
2x10lower back/lumbar machine(light warm up)
5x5 Deadlift(half racks, due to knee)
2x10 cable row
2x10 pull downs/pull ups(alternating each week)
2x10 shrugs

Legs:
10min bike to warm up
5x5 leg press
2x10 leg curls
2x10 leg extentions
5x5 seated calf raises
2x10 standing calf raises

Arms:
2x10 machine curls(warm up)
5x5 preacher curls
2x10 hammer curls
2x10 cable curls/incline seated curls(alternating each week)
2x10 reverse ez-curls

Shoulders.
2x10 machine press(warm up)
5x5 Seated military press barbell/dumb bell(alternating each week)
2x10 Front raises dumb bell/cable(alternating each week)
2x10 lat raises dumb bell/cables(alternation each week)
2x10 bent over lat raise(rear delts) dumb bell/cable(alternating each week)
2x10 shrugs(might throw that in there since rear lats hit traps a little

hope you can help.. thanks