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

[JDid23]

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

how does this look for a beginner?

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x8 Dips
3x15 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Power Cleans
3x failure chinups (i can't do many yet)
3x20 russian twists (with 10 pound weight)
Planks 2x failure

are the calf raises/ russian twists/planks too much to add? and any other advice would be awesome. thx

 

[scytheye]

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

Hey all - I am looking for a good program critique that I kinda stole off of exrx, but modified to the things I can do at my gym. I do 3s X 10r on even weeks and pyramids (10r, 8r, 4-6r) on odd weeks. On off days, I do pushups, situps and cardio. Also, I'm doing this to concentrate more on individual muscle groups but a week sure seems like a long rest period - but is it too long?

Here goes:
Monday: Shoulders/Calves/Abs
Military Presses
Standing Calf Raises
Upright Row
Rear Delt Row
Seated Calf Raise
Shrug
Weighted Vertical Leg Raise
Hanging Leg Hip Raise
Incline Twisting Situp

Tuesday: Thighs
Full Squat
Straight Leg Deadlift
Dumbbell Lunge
Leg Curls (Machine)
Adductor Machine
Abductor Machine

Thursday: Chest and Tri
Bench Press
Incline Bench
Chest Dips
Lying Tricep Extension
Skull Crusher
Wrist Extensions

Friday: Back and Bi
Lat Pulldowns
Seated Row
Bent Over Row
Barbell Curl
Preacher Curl
Hammer Curl
Wrist Curl

I try to work the major muscles with a max of two exercises. Lemme have it! lol

 

[ceo]

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

too much volume for me.

For most people, I like the 5x5:
Madcow Training - Table of Contents, 5x5 Programs, Dual Factor Theory, Training Theory
http://www.elitefitness.com/forum/w...er-madcow2-thanx-so-here-k-up-now-375215.html

or something like this:
http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html

 

[scytheye]

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

Hi I was wondering if you could recommend something for a similar split but here is more information for you.

I'm 6'1", 165 lbs, my goal is to gain muscle weight. I've been working out for about 2 months and just left those crappy machines behind in favor of free weights. My current known lifts are as follows:

Bench Press: 155 x 6
Incline Bench: 135 x 6
Chest Dip 10 x 3
Lying Tricep Extension: 50 BB x 3
Lat Pulldown: About 100 lbs X 3
Seated Row: About 90 lbs 3 x 10
Bent over Row: 40 DB 3 x 10
Barbell Curl: 60, 3 x 10
Preacher Curl: 50 (plus whatever that curved bar weighs) 3 x 10
Hammer Curls: 40, 3 x 10
Every DB with shoulder is around 40, 3 x 10
Leg Press: 290, 3 x 10
Seated Calf Raises: 120, 3 x 10
Pushups Max: 46
Pullups Max: 6

I am looking for a 4 day split workout that looks like this:
M: Shoulders Calves Abs
T: Thighs
W: off
Th: Chest and Triceps
F: Back and Biceps
S: off
S: off

A strictly mass-oriented workout based on that template would be greatly appreciated! I don't know the advantage of a 2 x 8 vs. 3 x 6 or even how many times I should work out a muscle in a week. Thanks!

 

[the_alcatraz]

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

Hi I was wondering if you could recommend something for a similar split but here is more information for you.

I'm 6'1", 165 lbs, my goal is to gain muscle weight. I've been working out for about 2 months and just left those crappy machines behind in favor of free weights. My current known lifts are as follows:

Bench Press: 155 x 6
Incline Bench: 135 x 6
Chest Dip 10 x 3
Lying Tricep Extension: 50 BB x 3
Lat Pulldown: About 100 lbs X 3
Seated Row: About 90 lbs 3 x 10
Bent over Row: 40 DB 3 x 10
Barbell Curl: 60, 3 x 10
Preacher Curl: 50 (plus whatever that curved bar weighs) 3 x 10
Hammer Curls: 40, 3 x 10
Every DB with shoulder is around 40, 3 x 10
Leg Press: 290, 3 x 10
Seated Calf Raises: 120, 3 x 10
Pushups Max: 46
Pullups Max: 6

I am looking for a 4 day split workout that looks like this:
M: Shoulders Calves Abs
T: Thighs
W: off
Th: Chest and Triceps
F: Back and Biceps
S: off
S: off

A strictly mass-oriented workout based on that template would be greatly appreciated! I don't know the advantage of a 2 x 8 vs. 3 x 6 or even how many times I should work out a muscle in a week. Thanks!

Honestly bro, how much weight you gain depends to a large degree on how much you eat...make sure you eat lots of chicken breast, tuna, fish, yams, oats, sweet potatoes, milk, whey, peanut butter, egg whites....

protein, good carbs and good fats

Have you considered the OMEGA program? It can do wonders to your physique...

I would also suggest you do chest / biceps and back / triceps...you can do traps with shoulders and legs should be done alone...

 

[pantheon]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Dips are definitely nr 1. Then seated half press if you have issues with the lateral head development and close grip inclined bench press for functional stregth and hypertrophy.

I do a handful:

Triceps Pushdowns

Skullcrushers

Close Grip BP

EZ-Bar Extensions

Two handed behind the neck extensions


Should I not be going to failure on the Tri. Pushdowns? I've been havng some minor to severe elbow pain as of late and am wondering if it is due to the heavy loads when I hit the tri's? The Pushdowns and Skullcrushers seem to be the ones affecting me the most. Can't do dips as my left shoulder acts up unfortunately.

Should I only do 3 different exercises for tri's? Any advice would be welcomed.

 

[call]

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

First of all I have a broken fibula, so no legs yet. I lift when the muscle group I lift next is not sore. I also lift 5 more pounds on every lift every time I go to the gym. When I notice my gains start to taper I switch up the order of my lifts and/or change a few of the exercises. I increase the weight for each set by 10% of the weight just lifted, the weight seen next to the exercise is the amount I lift on my 5th set. Here are the two workouts that I do:

Chest/Tri
Incline 215, 5x5
Close grip decline 245, 5x5
Free weight Bench 105, 5x5
Bench 235, 5x5
Dips body + 35, 3x10
Skull Crushers 90,3x10
Tri pull down 105, 5x5

Back/Bi/Shoulder
Row 235, 5x5
Pull ups body, 3x10
Lat Rotary Machine (Lat isolation to help with pull ups) 185, 2x10
Corner Row 135, 3x15
Military Press 135, 3x10
Preacher Curls 70, 5x5 (then take weight off a small amount at a time and do as many reps as possible for another 3-4 sets working down to just the bar.)
Hammer Curls 40, 3x10

Is there anything that I am leaving out that would be really beneficial to me. Would doing some more shoulders help with my incline press? Any ideas or recommendations are appreciated.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I do a handful:

Triceps Pushdowns

Skullcrushers

Close Grip BP

EZ-Bar Extensions

Two handed behind the neck extensions


Should I not be going to failure on the Tri. Pushdowns? I've been havng some minor to severe elbow pain as of late and am wondering if it is due to the heavy loads when I hit the tri's? The Pushdowns and Skullcrushers seem to be the ones affecting me the most. Can't do dips as my left shoulder acts up unfortunately.

Should I only do 3 different exercises for tri's? Any advice would be welcomed.

you do 5 tri exercises same workout?

 

[ecy monster]

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

hey this is my current workout
monday chest/triceps/shoulders
2 sets bench press
2 sets dips
2 sets dumbell press
2 sets barbell shoulder press
1 set dumbell press
2 sets bench dips
2 sets tricep press downs
2 sets lateral raises
REST
wednesday back/biceps/traps
2 sets lat pull down
2 sets dumbell rows
2 sets shrugs
2 sets hammer curl
REST
friday legs/calves
2 sets squats
2 set 45degree leg press
1 set still leg deadlift
2 sets leg curls
2 sets calf raises

overall development has been good, especially my legs, however my lats have stopped developing aswell as my biceps and lateral shoulder muscle, any suggestions

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I do a handful:

Triceps Pushdowns

Skullcrushers

Close Grip BP

EZ-Bar Extensions

Two handed behind the neck extensions


Should I not be going to failure on the Tri. Pushdowns? I've been havng some minor to severe elbow pain as of late and am wondering if it is due to the heavy loads when I hit the tri's? The Pushdowns and Skullcrushers seem to be the ones affecting me the most. Can't do dips as my left shoulder acts up unfortunately.

Should I only do 3 different exercises for tri's? Any advice would be welcomed.

Sorry I missed this post. Are you still having problems with this?