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

[future]

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

QUADS
Leg extentions-3-4 x 12-8
Front Squats-4 x 12-8
Hack Squats-4 x 12-8

HAMS
Standing leg curls - 4 x 12-8
Good mornings - 4 x 12-8

CALVES
Seated calf-5 x 15-8

 

[79steeler]

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

I have been doing the 5x5 routine for the about a 10 months now. I need a new split routine. Please let me know what you guys think of the following split:
Monday: Chest, Shoulders, Tri's
Tuesday: Legs, Back, Bi's
Wednesday: Rest
Thursday: Chest, Shoulders, Tri's
Friday: Legs, Back, Bi's
Sat & Sun: Rest

I would think you need more time to recover between your heavy training. I train DC style and Hit my groups every four days. It allows for an extra day of rest in there, but still hitting everything twice in eight days. If you feel that you can recover that quickly then it looks like a great routine for you.

 

[skaman007]

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

Let me help you guys. Post up.

hi alc.,my current routine is like this,btw im 41 be ntrainnig on/off for 15yrs...190lbs.12 pc bf.
i use needsizes 5x5 routine.every 2 months i switch the exercises about for each muscle group.train every other day.
chest and bis.
flat bench press 5x5
incline bench 2x12
decline press 2x12.
ez curls 5x5
preacher dumbell curls 2x12
rope hammer curls 2x12.

legs and back/
squats 5x5
leg curls 2x12
leg ext 2x12
calves 5x15.

shoulders and tris/
miltary press 5x5
lat raises 2x12
upright rows 2x12
skullcrushers 5x5
close grip bench 2x12
rope pushdowns 2x12
abs every other day.......

 

[desmond]

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

I need to change my routine to gain lower back size.

Currently, the lower back exercises I'm doing are DL's (I am doing 155kgx5 or 341lb x5), back squats (135x5), static barbell holds (160kg for 45 seconds), RDL's (135x5) but no true direct lower back exercises.

Question:
(1) do i just add hyperextensions?
(2) do I add hyperextension to back or leg day? On back day I do the deadlifts. What set, rep range, and tempo is best?

 

[NOLOGY77]

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

I really like this program, is it good for mass build for an intermidiate lifter? I am currently performing the 5x5 Bill Starr i will complete 3 months doing it end of september so i am looking for something to keep my motivation so a change in routine for a couple of months will do. I like this one can someone tell me if its ok to do it for 2-3 months?>

hi alc.,my current routine is like this,btw im 41 be ntrainnig on/off for 15yrs...190lbs.12 pc bf.
i use needsizes 5x5 routine.every 2 months i switch the exercises about for each muscle group.train every other day.
chest and bis.
flat bench press 5x5
incline bench 2x12
decline press 2x12.
ez curls 5x5
preacher dumbell curls 2x12
rope hammer curls 2x12.

legs and back/
squats 5x5
leg curls 2x12
leg ext 2x12
calves 5x15.

shoulders and tris/
miltary press 5x5
lat raises 2x12
upright rows 2x12
skullcrushers 5x5
close grip bench 2x12
rope pushdowns 2x12
abs every other day.......

 

[NBAfan#21]

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

hi alc.,my current routine is like this,btw im 41 be ntrainnig on/off for 15yrs...190lbs.12 pc bf.
i use needsizes 5x5 routine.every 2 months i switch the exercises about for each muscle group.train every other day.
chest and bis.
flat bench press 5x5
incline bench 2x12
decline press 2x12.
ez curls 5x5
preacher dumbell curls 2x12
rope hammer curls 2x12.

legs and back/
squats 5x5
leg curls 2x12
leg ext 2x12
calves 5x15.

shoulders and tris/
miltary press 5x5
lat raises 2x12
upright rows 2x12
skullcrushers 5x5
close grip bench 2x12
rope pushdowns 2x12
abs every other day.......

At first look i can see that there is not enough back work in your routine. I know it will be trained a bit from squatting but its not nearly enough

 

[NOLOGY77]

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

To be honest i thought he forgot to put on the program the back workout. Which i believe it must be deadlifts/barbell row 5x5, wide grip pull down 2x10, close grip pull down 2x10.

what do you think?

 

[ExtraMile]

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

hi alc.,my current routine is like this,btw im 41 be ntrainnig on/off for 15yrs...190lbs.12 pc bf.
i use needsizes 5x5 routine.every 2 months i switch the exercises about for each muscle group.train every other day.
chest and bis.
flat bench press 5x5
incline bench 2x12
decline press 2x12.
ez curls 5x5
preacher dumbell curls 2x12
rope hammer curls 2x12.

legs and back/
squats 5x5
leg curls 2x12
leg ext 2x12
calves 5x15.

shoulders and tris/
miltary press 5x5
lat raises 2x12
upright rows 2x12
skullcrushers 5x5
close grip bench 2x12
rope pushdowns 2x12
abs every other day.......

Back is the second biggest muscle group in your whole body, and the lat muscles have the biggest surface area of any muscle in your body and yet you dont train lats or any other back muscles exept for the work from squats?

 

[biggchris33]

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

back thickness and upper chest thickness.......... long torso

 

[SaiBoT]

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

back thickness and upper chest thickness.......... long torso

Back Thickness

Deads 5x5
Pendlay Rows 3x8
One Arm Rows 3x8


Inclined BB 3x8
Low Inclined DB Bench 3x8
Dips 3xfaiure