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Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine
- Thread starter the_alcatraz
- Start date
packers6211
New member
Re: Post up your bodybuilding training problems and I'll help you develop a new routi
Since I just started back I've focused more on form and control then amt of weight, but would like to get back up there. I bench 350 8 years ago, at 185lb taking creatine mono, whey, Ammino's, and Xendarine. Then I got married and lol you know the rest. I have gone from 291 over a year and 1/2 ago to today at 242, with a goal of 185-195. Currenlty I train Chest and Tri's together as I get a hugh pump from that. Then Bi's, back, shoulders, and legs seperate days.
Bi's bench presses, DB bench and incline DB bench, Pek Deck, 8 reps 3-4 sets
Back: machine pulldowns, db one arm rows, barbell rows,
shoulders: db shoulders presses, behind neck pulldowns, machine presses, laterial raises
legs, squats, leg presses, leg ext, lying leg curls, and fixing to add deadlifts
Tri's: rope press downs, One arm db press behind head, skull crushers, machine dips
Since I just started back I've focused more on form and control then amt of weight, but would like to get back up there. I bench 350 8 years ago, at 185lb taking creatine mono, whey, Ammino's, and Xendarine. Then I got married and lol you know the rest. I have gone from 291 over a year and 1/2 ago to today at 242, with a goal of 185-195. Currenlty I train Chest and Tri's together as I get a hugh pump from that. Then Bi's, back, shoulders, and legs seperate days.
Bi's bench presses, DB bench and incline DB bench, Pek Deck, 8 reps 3-4 sets
Back: machine pulldowns, db one arm rows, barbell rows,
shoulders: db shoulders presses, behind neck pulldowns, machine presses, laterial raises
legs, squats, leg presses, leg ext, lying leg curls, and fixing to add deadlifts
Tri's: rope press downs, One arm db press behind head, skull crushers, machine dips
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
I've Been trying to do the "5x5" routine 5 sets 5 reps at around 70% for strength and size i'm deployed atm BUT i do have access to the gym here on the fob and i feel like I've been getting "smaller"/"weaker" trying this new routine out..anyone got a good bulk/str routine i can try out?
much appreciated .
I've Been trying to do the "5x5" routine 5 sets 5 reps at around 70% for strength and size i'm deployed atm BUT i do have access to the gym here on the fob and i feel like I've been getting "smaller"/"weaker" trying this new routine out..anyone got a good bulk/str routine i can try out?
much appreciated .
viperbluelx
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
I had been cutting so when I started a bulking cycle two weeks ago I changed up my routine a little. Critique it all you want, I'm always looking for advice.
Monday : Chest
flat bench 4 sets
incline bench 3 sets
decline bench 2 sets
incline dumbbell flyes 2 sets
Tuesday: Back
pull ups : as many sets as it takes to get to 30 reps
barbell rows 4 sets
close grip chin ups 3 sets
deadlifts 4-5 sets
Wednesday: Shoulders
barbell shoulder press 4 sets
arnold press 4 sets
seated laterals 2-3 sets
bent over laterals 2-3 sets
shrugs 2-3 sets
Thursday: legs
squats 4-6 sets
leg curls 2 sets
leg extension 2-3 sets
standing calf raises 4 sets
Friday: biceps
barbell curl 3 sets
preacher curl 3 sets
seated dumbbell curl 2 sets
Saturday: triceps
close grip bench press 4 sets
overhead tricep extensions 4 sets
reverse pressdown 2-4 sets
Sunday: REST!
I try to do 8 reps per set and I'm adding weight to every exercise weekly.
Is this decent and if not how should I change it up?
I had been cutting so when I started a bulking cycle two weeks ago I changed up my routine a little. Critique it all you want, I'm always looking for advice.
Monday : Chest
flat bench 4 sets
incline bench 3 sets
decline bench 2 sets
incline dumbbell flyes 2 sets
Tuesday: Back
pull ups : as many sets as it takes to get to 30 reps
barbell rows 4 sets
close grip chin ups 3 sets
deadlifts 4-5 sets
Wednesday: Shoulders
barbell shoulder press 4 sets
arnold press 4 sets
seated laterals 2-3 sets
bent over laterals 2-3 sets
shrugs 2-3 sets
Thursday: legs
squats 4-6 sets
leg curls 2 sets
leg extension 2-3 sets
standing calf raises 4 sets
Friday: biceps
barbell curl 3 sets
preacher curl 3 sets
seated dumbbell curl 2 sets
Saturday: triceps
close grip bench press 4 sets
overhead tricep extensions 4 sets
reverse pressdown 2-4 sets
Sunday: REST!
I try to do 8 reps per set and I'm adding weight to every exercise weekly.
Is this decent and if not how should I change it up?
Beginner here, need help setting up a routine for bulking up.
Hey guys, I'm a total beginner, starting at the gym either this week or next, and would like your help on setting up a routine.
1st thing I've done is got in contact with 3J's Nutrition Network who is setting me up with a diet for bulking.
I want a routine for bulking, primarily focus on arms, shoulders, lats, traps, chest, abs, and of course legs, but only because I hear working out legs has its benefit as well, but not because I want to build them up, not now at least, my main focus is upper body.
A little about me, im 34, 5'11", about 175lbs, haven't lifted since I was like 20, so I will be probably lifting some sissy weight at 1st...but nonetheless, I want a routine that will work with my diet for bulking.
My schedule will be every other day, 3 days a week for starters. Let me know what a good routine for bulking would be, what I should do for warming up, what I should do on my days off, etc.
Thanks in advance,
Jon
Hey guys, I'm a total beginner, starting at the gym either this week or next, and would like your help on setting up a routine.
1st thing I've done is got in contact with 3J's Nutrition Network who is setting me up with a diet for bulking.
I want a routine for bulking, primarily focus on arms, shoulders, lats, traps, chest, abs, and of course legs, but only because I hear working out legs has its benefit as well, but not because I want to build them up, not now at least, my main focus is upper body.
A little about me, im 34, 5'11", about 175lbs, haven't lifted since I was like 20, so I will be probably lifting some sissy weight at 1st...but nonetheless, I want a routine that will work with my diet for bulking.
My schedule will be every other day, 3 days a week for starters. Let me know what a good routine for bulking would be, what I should do for warming up, what I should do on my days off, etc.
Thanks in advance,
Jon
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Hello the_alcatraz! Came to this forum to see what you think of my routine. I'm a couple of weeks in and results are already presenting themselves in the form of fitness, alertness and a touch of muscle. I am 6ft tall, 28 years old and have a weight of 140lbs. I have a York workbench with bars and dumbells. Well here it is...
I start off my routine with...
10x barbell behind neck press @ 9kg
10x barbell curl @ 9kg
10x barbell upright row @ 9kg
Before moving onto...
3x8 barbell flat bench press @ 27kg
3x8 barbell incline bench press @ 18kg
3x8 barbell close grip bench press @ 9kg
2x8 dumbell bicep curls @ 9.2kg
The weights are being slowly increased as my muscles improve. This is all upper body and that's what I'd like to focus on. Is there anything I'm missing or a body part I'm neglecting? And would other exercises benefit me more than the ones listed?
Thank you so much.
Hello the_alcatraz! Came to this forum to see what you think of my routine. I'm a couple of weeks in and results are already presenting themselves in the form of fitness, alertness and a touch of muscle. I am 6ft tall, 28 years old and have a weight of 140lbs. I have a York workbench with bars and dumbells. Well here it is...
I start off my routine with...
10x barbell behind neck press @ 9kg
10x barbell curl @ 9kg
10x barbell upright row @ 9kg
Before moving onto...
3x8 barbell flat bench press @ 27kg
3x8 barbell incline bench press @ 18kg
3x8 barbell close grip bench press @ 9kg
2x8 dumbell bicep curls @ 9.2kg
The weights are being slowly increased as my muscles improve. This is all upper body and that's what I'd like to focus on. Is there anything I'm missing or a body part I'm neglecting? And would other exercises benefit me more than the ones listed?
Thank you so much.
Cow Junkie
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
I have trouble with creating a good diet
I don't know what to cook for dinners as I'm working all day and find it very difficult to prepare dinner.
Thats a workout in itself
Yes I can cook, no problem but it takes quite a bit of time
I also have other commitments after work 3 times a week so its very hard to fit in the eating part.
I'm sure I am not alone.
I have trouble with creating a good diet
I don't know what to cook for dinners as I'm working all day and find it very difficult to prepare dinner.
Thats a workout in itself
Yes I can cook, no problem but it takes quite a bit of time
I also have other commitments after work 3 times a week so its very hard to fit in the eating part.
I'm sure I am not alone.
JDid23
New member
Re: Beginner here, need help setting up a routine for bulking up.
Don't worry about sissy weight.... everyone has to start somewhere.
If I were you, I would look up Rippetoes 3x5--- it's a nice program for beginners. It's
Day A
Squat- 3x5
Deadlift- 1x5
Bench Press- 3x5
Dips- 3 sets (optional)
Day B
Squat- 3x5
Row/Power Clean- 3x5
Military Press- 3x5
Pullups- 3 sets
focuses on the basic, essential movements that you should know in lifting. They're compound movements, meaning that they work multiple muscle groups in one movement. Good luck!!
@ Losty- you should post on this forum.. so should you jon. Unfortunately, not many people check here anymore. make a topic for yourselves. Many people, myself included, have a log on here. We all follow each other's logs, give advice and compliments, and it helps keep people motivated.
@ Cow- you should check out the diet forum. Will do you a lot of good bro!
Don't worry about sissy weight.... everyone has to start somewhere.
If I were you, I would look up Rippetoes 3x5--- it's a nice program for beginners. It's
Day A
Squat- 3x5
Deadlift- 1x5
Bench Press- 3x5
Dips- 3 sets (optional)
Day B
Squat- 3x5
Row/Power Clean- 3x5
Military Press- 3x5
Pullups- 3 sets
focuses on the basic, essential movements that you should know in lifting. They're compound movements, meaning that they work multiple muscle groups in one movement. Good luck!!
@ Losty- you should post on this forum.. so should you jon. Unfortunately, not many people check here anymore. make a topic for yourselves. Many people, myself included, have a log on here. We all follow each other's logs, give advice and compliments, and it helps keep people motivated.
@ Cow- you should check out the diet forum. Will do you a lot of good bro!
Re: Beginner here, need help setting up a routine for bulking up.
Thats just like stronglifts 5X5, just 2 less sets, right?
Thats just like stronglifts 5X5, just 2 less sets, right?
JDid23
New member
Re: Beginner here, need help setting up a routine for bulking up.
Yeah.. check it out- it's a great program for beginners and many people can attest to that.
Yeah.. check it out- it's a great program for beginners and many people can attest to that.
