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prime example right there of why you just got the mentor title
prime example right there of why you just got the mentor title
Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine
- Thread starter the_alcatraz
- Start date
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
prime example right there of why you just got the mentor title
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
All right all, after a long lay off Im ready to get back in it.
Im 49, 6'1" and 230. Been lifting since my 20s, pretty seriously at times and not so seriously at other times.
Shoulders and knees are getting old and tired so needing to lighten up on weights. Also my recovery is not what it used to be.
I can work out 3x per week.
I have a good diet, my wost faults are 1 cup of ice cream 2x/week and beer once in a while.
I would say that in the past I worked more toward a strength workout, 3x10, 5x5, 10x3. Most recently been doing 10x10 body weight excersizes to get my bod ready for weights again.
I am trying to figure out a good hypertrophy program and this is what I have so far, I feel that I need help with sets and reps but feel free with all of it.
I workout at home and do not have access to machines. I have a bench, squat rack, oly barbell with lots of weight, 400Lbs+ and of course dumbells.
Parentheses indicate working sets.
Am trying to build push pull routine.
If I left anything out just ask.
Bench (flat or incline?) I can alternate.
Bent row
These at same weight
(2x10)
Ft squats (2x10)
Calves-standing calve raise (4x8)
Pull Up (?) right now can do (2x5) and then sets of 3
Dead Lift (2x10) thinking about alternating these with the Fr squats every other workout, or maybe just do them on saturday?
I really like power shrugs but dont know where to put them.
Also need close grip bench the same.
Push press the same.
I think that I would be best off doing whole body workouts, but what do you think?
Help please and thanks all
All right all, after a long lay off Im ready to get back in it.
Im 49, 6'1" and 230. Been lifting since my 20s, pretty seriously at times and not so seriously at other times.
Shoulders and knees are getting old and tired so needing to lighten up on weights. Also my recovery is not what it used to be.
I can work out 3x per week.
I have a good diet, my wost faults are 1 cup of ice cream 2x/week and beer once in a while.
I would say that in the past I worked more toward a strength workout, 3x10, 5x5, 10x3. Most recently been doing 10x10 body weight excersizes to get my bod ready for weights again.
I am trying to figure out a good hypertrophy program and this is what I have so far, I feel that I need help with sets and reps but feel free with all of it.
I workout at home and do not have access to machines. I have a bench, squat rack, oly barbell with lots of weight, 400Lbs+ and of course dumbells.
Parentheses indicate working sets.
Am trying to build push pull routine.
If I left anything out just ask.
Bench (flat or incline?) I can alternate.
Bent row
These at same weight
(2x10)
Ft squats (2x10)
Calves-standing calve raise (4x8)
Pull Up (?) right now can do (2x5) and then sets of 3
Dead Lift (2x10) thinking about alternating these with the Fr squats every other workout, or maybe just do them on saturday?
I really like power shrugs but dont know where to put them.
Also need close grip bench the same.
Push press the same.
I think that I would be best off doing whole body workouts, but what do you think?
Help please and thanks all
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
I wouldn't go any lower than 8-10 reps but if you feel you can do lower repsgo ahead.
I was thinking something like.
Monday
Front Squats (2x8-12)
Bench Press (2x8-12)
Bent Rows (2x8-12)
Inclined DB Press (2x8-12)
BB curl (2x8-12)
Wednesday
Deadlift (2x8-12)
Military Press (2x8-12)
Pullups 3 sets
Lateral Raises (2x8-12)
Shrugs or power shrugs (2x8-12)
Friday
Back Squats (2x8-12)
Pullover (2x8-12)
Db low step ups (2x8-12)
Close grip bench (2x8-12)
Calves (3x8-12)
Basically 5 exercise per workout 2 working sets each, no need of going crazy with weights and til failure.
Always start with a few minutes of cardio before going with the weights and you can also do a couple of ab movements at the end of the workout as well as a few light static stretches.
Hope this helps.
I wouldn't go any lower than 8-10 reps but if you feel you can do lower repsgo ahead.
I was thinking something like.
Monday
Front Squats (2x8-12)
Bench Press (2x8-12)
Bent Rows (2x8-12)
Inclined DB Press (2x8-12)
BB curl (2x8-12)
Wednesday
Deadlift (2x8-12)
Military Press (2x8-12)
Pullups 3 sets
Lateral Raises (2x8-12)
Shrugs or power shrugs (2x8-12)
Friday
Back Squats (2x8-12)
Pullover (2x8-12)
Db low step ups (2x8-12)
Close grip bench (2x8-12)
Calves (3x8-12)
Basically 5 exercise per workout 2 working sets each, no need of going crazy with weights and til failure.
Always start with a few minutes of cardio before going with the weights and you can also do a couple of ab movements at the end of the workout as well as a few light static stretches.
Hope this helps.
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Dude thanks for your help, the pullovers that you have in there, they are done on a flat bench laying on my back? Then take the barbell from my chest, over my face and behind my head, then back to my chest? pivoting from my shoulders?
is that what you are talking about?
Dude thanks for your help, the pullovers that you have in there, they are done on a flat bench laying on my back? Then take the barbell from my chest, over my face and behind my head, then back to my chest? pivoting from my shoulders?
is that what you are talking about?
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Well yeah, but you can do it with a dumbell like this:
YouTube - Weight Lifting Exercises : Weight Lifting Exercises: Dumbbell Pullovers
Well yeah, but you can do it with a dumbell like this:
YouTube - Weight Lifting Exercises : Weight Lifting Exercises: Dumbbell Pullovers
whitewidow
Banned
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
WELL,I WAS GOING TO DO A HIGher volume (12 sets large/8 sets smaller bp's)followed by fst-7 sets at the end...ive been told this would be overtraining.i love max-ot style training.i just started a cyp/dbol cycle. i ususally recover in 4 days when im "off",so what volume do i want to do and frequency considering im "on" and knowing my recuperative abilities when im "off".im 18% bodyfat,5' 10",32 years old 12 years experience.i havent quite found my niche yet. although 4-6 rep range works very well for me.better than other ranges actually im trying 5-7 rep range.right now.taking all woirking sets to failure.cardio 45 mins a day-jsut started that too.
WELL,I WAS GOING TO DO A HIGher volume (12 sets large/8 sets smaller bp's)followed by fst-7 sets at the end...ive been told this would be overtraining.i love max-ot style training.i just started a cyp/dbol cycle. i ususally recover in 4 days when im "off",so what volume do i want to do and frequency considering im "on" and knowing my recuperative abilities when im "off".im 18% bodyfat,5' 10",32 years old 12 years experience.i havent quite found my niche yet. although 4-6 rep range works very well for me.better than other ranges actually im trying 5-7 rep range.right now.taking all woirking sets to failure.cardio 45 mins a day-jsut started that too.
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Please critique my new routine... I train on Mon/Tues/Thurs/Fri and have been doing an upper/lower split for the past 6 months, but feel like changing into a bodypart split for the time being.
My new routine is as follows (warm-up sets not included)
MON - LEGS:
Squat - 4 x 8
Stiff-legged Deadlift - 3 x 8
Leg press - 3 x 12
Leg curl - 2 x 12
Calves - 4 x 12
Abs
TUES - SHOULDERS:
Standing BB press - 4 x 8
Seated DB press - 3 x 12
Lateral raises - 3 x 12
Front raises - 2 x 12
THURS - BACK & TRICEPS:
Pull-ups - 3 x 8 (with weight attached)
Deadlifts - 3 x 5
BB rows - 3 x 8
Weighted dips - 3 x 8
Skullcrushers - 3 x 8
Cable pushdowns - 3 x 8
FRI - CHEST & BICEPS
BB bench press - 4 x 8
DB incline bench - 3 x 8
Cable cross overs - 2 x 8
Standing BB curls - 3 x 8
Preacher curls - 2 x 8
DB curl - 3 x 8
Goals are to increase weight on the compound exercises each week to force the body to adapt.. I'm basically doing all the same sort of exercises as I was on my old program, just doing them in different days and in different orders.
QUESTION: On back day, would it be too much volume to do heavy on pull-ups, heavy deads AND heavy rows? In which order would you do these exercises?
Thanks
Please critique my new routine... I train on Mon/Tues/Thurs/Fri and have been doing an upper/lower split for the past 6 months, but feel like changing into a bodypart split for the time being.
My new routine is as follows (warm-up sets not included)
MON - LEGS:
Squat - 4 x 8
Stiff-legged Deadlift - 3 x 8
Leg press - 3 x 12
Leg curl - 2 x 12
Calves - 4 x 12
Abs
TUES - SHOULDERS:
Standing BB press - 4 x 8
Seated DB press - 3 x 12
Lateral raises - 3 x 12
Front raises - 2 x 12
THURS - BACK & TRICEPS:
Pull-ups - 3 x 8 (with weight attached)
Deadlifts - 3 x 5
BB rows - 3 x 8
Weighted dips - 3 x 8
Skullcrushers - 3 x 8
Cable pushdowns - 3 x 8
FRI - CHEST & BICEPS
BB bench press - 4 x 8
DB incline bench - 3 x 8
Cable cross overs - 2 x 8
Standing BB curls - 3 x 8
Preacher curls - 2 x 8
DB curl - 3 x 8
Goals are to increase weight on the compound exercises each week to force the body to adapt.. I'm basically doing all the same sort of exercises as I was on my old program, just doing them in different days and in different orders.
QUESTION: On back day, would it be too much volume to do heavy on pull-ups, heavy deads AND heavy rows? In which order would you do these exercises?
Thanks
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
I've noticed that you're not doing anything specific for your rear delts?
I've noticed that you're not doing anything specific for your rear delts?
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
I figured barbell rows hits the hard enough?
I figured barbell rows hits the hard enough?
*ebony*
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
do you boys have trouble with chest? i'm getting really frustrated because i can't seem to make good gains in that area. i'm wanting strength rather than size(since my boobies are already bigger than most of you all.lol)
its my weakest area. and unlike other muscle groups, i don't seem to be making any progress. all i want is to bench my own body weight!
do you boys have trouble with chest? i'm getting really frustrated because i can't seem to make good gains in that area. i'm wanting strength rather than size(since my boobies are already bigger than most of you all.lol)
its my weakest area. and unlike other muscle groups, i don't seem to be making any progress. all i want is to bench my own body weight!
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
what rep range and exercises are you using?
what rep range and exercises are you using?
*ebony*
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
lately i've been doing shoulders with chest. heres the chest part. in the past i've also tried 12-15 rep range, and 6-8 rep range.
Warm-up: Chest Press machine 2 sets 15-25 reps
Chest Press Machine 3 sets 10 reps
Flat or Incline DB Presses 3 sets 10 reps
Pec Deck or Flyes 3 sets 10 reps
i never barbell bench press unless i have a spotter, so i don't get to do it every workout.
lately i've been doing shoulders with chest. heres the chest part. in the past i've also tried 12-15 rep range, and 6-8 rep range.
Warm-up: Chest Press machine 2 sets 15-25 reps
Chest Press Machine 3 sets 10 reps
Flat or Incline DB Presses 3 sets 10 reps
Pec Deck or Flyes 3 sets 10 reps
i never barbell bench press unless i have a spotter, so i don't get to do it every workout.
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Do chest twice a week ( mondays and thursdays, or tuesdays and fridays) one day you will do bench 2x5-8 reps then inclined 2x8-10, then the other day you will start with inclined 2x5-8 and finish bench 2x8-10.
Warmup the way you see fit but don't get tired doing those light sets, once you hit 8 reps with the weight of the first exercise and 10reps with the 2nd increase by 5-10lbs.
If you try this feedback please
Do chest twice a week ( mondays and thursdays, or tuesdays and fridays) one day you will do bench 2x5-8 reps then inclined 2x8-10, then the other day you will start with inclined 2x5-8 and finish bench 2x8-10.
Warmup the way you see fit but don't get tired doing those light sets, once you hit 8 reps with the weight of the first exercise and 10reps with the 2nd increase by 5-10lbs.
If you try this feedback please
*ebony*
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
For chest strength yes, you'll be able to recover faster than if you did for example flyes and crossovers along the way, if you really desire to get a bodyweight bench press that's a smart thing to do, if anything i would recommend an extra set for each exercise, but not useless (strength wise) exercises. Think a bit like a powerlifter and don't worry you won't lose size
For chest strength yes, you'll be able to recover faster than if you did for example flyes and crossovers along the way, if you really desire to get a bodyweight bench press that's a smart thing to do, if anything i would recommend an extra set for each exercise, but not useless (strength wise) exercises. Think a bit like a powerlifter and don't worry you won't lose size
*ebony*
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
yeah true. been working on that too.
thanks guys. I'll start next week! I'm determined to reach my goal before my birthday!
yeah true. been working on that too.
thanks guys. I'll start next week! I'm determined to reach my goal before my birthday!
evilknievil250r
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
i did about month and a half of the 5x5 and then got sick and ended up taking a week and a half off....during that week my diet also went to crap...i lost alot of my gains andim just gettign back into it consistently.
i want to do another mass gainning compound routine
now when i do bench i do a very wide grip because i was obsessed with getting my chest big for so long...but now my arms are lagging behind mostly my tris. I still want to see gains in my wider grip bench but i want to develop my tris
i cannot do dips i messed up my shoulder and every time i even hold my self up on the dip bars i get a striking pain near my shoulder
is it ok to do wide grip and closer grip on the same day on a program like the 5x5? help me out
i did about month and a half of the 5x5 and then got sick and ended up taking a week and a half off....during that week my diet also went to crap...i lost alot of my gains andim just gettign back into it consistently.
i want to do another mass gainning compound routine
now when i do bench i do a very wide grip because i was obsessed with getting my chest big for so long...but now my arms are lagging behind mostly my tris. I still want to see gains in my wider grip bench but i want to develop my tris
i cannot do dips i messed up my shoulder and every time i even hold my self up on the dip bars i get a striking pain near my shoulder
is it ok to do wide grip and closer grip on the same day on a program like the 5x5? help me out
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Yes.
I usually do this though I don't use 5x5. Varying between wide, normal, and close will help improve your bench in general.
Yes.
I usually do this though I don't use 5x5. Varying between wide, normal, and close will help improve your bench in general.
shibs
Stay frosty
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
How do you get wider lats? I've always been doing DB rows, and wide grip lat pull downs, behind the neck and in front, but for some reason my lats are hardly there. Really trying to go for that wider look both in the chest area and back.
How do you get wider lats? I've always been doing DB rows, and wide grip lat pull downs, behind the neck and in front, but for some reason my lats are hardly there. Really trying to go for that wider look both in the chest area and back.
JDid23
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
maybe think about adding in some wide grip pullups into your routine in place of lat pulldowns.
maybe think about adding in some wide grip pullups into your routine in place of lat pulldowns.
shibs
Stay frosty
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
After reading for hours on this site and learning a tooooon of useful info i've decided that an HST program looks pretty decent. I tried searching more on the forums but to no avail. Anyone have any input on this? I don't know what excercises to do yet or anything, other than a basic idea :\ It does seem really weird to me that you only do 1-2 sets.. if anyone has some information they would like to indulge on me i'd be very happy to listen
After reading for hours on this site and learning a tooooon of useful info i've decided that an HST program looks pretty decent. I tried searching more on the forums but to no avail. Anyone have any input on this? I don't know what excercises to do yet or anything, other than a basic idea :\ It does seem really weird to me that you only do 1-2 sets.. if anyone has some information they would like to indulge on me i'd be very happy to listen
JDid23
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
don't know much about this ^^ you can make a thread though and i am sure someone would chime in and help you out
After reading for hours on this site and learning a tooooon of useful info i've decided that an HST program looks pretty decent. I tried searching more on the forums but to no avail. Anyone have any input on this? I don't know what excercises to do yet or anything, other than a basic idea :\ It does seem really weird to me that you only do 1-2 sets.. if anyone has some information they would like to indulge on me i'd be very happy to listen
don't know much about this ^^ you can make a thread though and i am sure someone would chime in and help you out
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
yeah this thread kinda dyed once it became a sticky because no1 reads the stickies. For a while it was sick with posts everyday and one massive ongoing debate about powerlifting vs bodybuilding with saibot alcatraz and ceo
yeah this thread kinda dyed once it became a sticky because no1 reads the stickies. For a while it was sick with posts everyday and one massive ongoing debate about powerlifting vs bodybuilding with saibot alcatraz and ceo
shibs
Stay frosty
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Yeah did that no posts yet
Yeah did that no posts yet
Last edited:
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
just go to the official website there's all the details you need, follow the strategic deconditioning phase too.
just go to the official website there's all the details you need, follow the strategic deconditioning phase too.
shibs
Stay frosty
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Yeah i studied that and other pages for hours and hours lol. i used the HST calculator and have just about thrown a workout program together, and although slightly skeptical, i'm very excited and have high hopes for this program. Hope i did it right!
Yeah i studied that and other pages for hours and hours lol. i used the HST calculator and have just about thrown a workout program together, and although slightly skeptical, i'm very excited and have high hopes for this program. Hope i did it right!
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
alright heres my story
about 4 months ago i started the 5x5 with a lot of success..one thing led to anotehr and i stopped working out for a week and lost alot of strength so is start up again even more motivated. (I wieghed 125lbs) i tried out the 5x5 again and lost motivation...i thought a change in my routine and diet would be enough. So i started the squats and milk program obsessed with gaining some mass. Now before i started i was very lean and you could almost see my abs (I am 5 '5 if yuo were wondering how i was not a twig at 125lbs lol) Now i was arrogant and my form on squats was not anywhere where it should have been doing that program...i fucked up something in my hips began aching. So being discouraged i took almost a month off..NOw unfortunetly I ate the same and now weigh Up near 150lbs with no visible muscle to show for it. I am working very hard using those squat help videos to get my form up to par
So now one thing I hated about the 5x5 was it was 3 workout days a week...I NEED my gym fix in some way shape or form so lately ive been doing 2 days workout and 1 day off and every other off day I do core and cardio it look something like this
*please not i do not progress weekly with the excercises i use 5x5 i simply liked the format and when a weight gets easy i higher it
Upper-
Bench 5x5
Incline 3x8
Bent Over Row 5x5
WG Pull Up 3xFailure
Push Press 5x5
Upright Row 3x8
Hypers 3x8
then i throw in some barbell curls and CG bench for bis and tris every so often
Lower-
Squat 5x5
Deadlift 4x5
Walking Lunge 4x10 (10 each leg so 20 totatl)
I mean I want to pack on mass but I have a belly due to unfortunate events...any advice or routine tweaks?
alright heres my story
about 4 months ago i started the 5x5 with a lot of success..one thing led to anotehr and i stopped working out for a week and lost alot of strength so is start up again even more motivated. (I wieghed 125lbs) i tried out the 5x5 again and lost motivation...i thought a change in my routine and diet would be enough. So i started the squats and milk program obsessed with gaining some mass. Now before i started i was very lean and you could almost see my abs (I am 5 '5 if yuo were wondering how i was not a twig at 125lbs lol) Now i was arrogant and my form on squats was not anywhere where it should have been doing that program...i fucked up something in my hips began aching. So being discouraged i took almost a month off..NOw unfortunetly I ate the same and now weigh Up near 150lbs with no visible muscle to show for it. I am working very hard using those squat help videos to get my form up to par
So now one thing I hated about the 5x5 was it was 3 workout days a week...I NEED my gym fix in some way shape or form so lately ive been doing 2 days workout and 1 day off and every other off day I do core and cardio it look something like this
*please not i do not progress weekly with the excercises i use 5x5 i simply liked the format and when a weight gets easy i higher it
Upper-
Bench 5x5
Incline 3x8
Bent Over Row 5x5
WG Pull Up 3xFailure
Push Press 5x5
Upright Row 3x8
Hypers 3x8
then i throw in some barbell curls and CG bench for bis and tris every so often
Lower-
Squat 5x5
Deadlift 4x5
Walking Lunge 4x10 (10 each leg so 20 totatl)
I mean I want to pack on mass but I have a belly due to unfortunate events...any advice or routine tweaks?
JDid23
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
you've been packing on more muscle if your lifts have been increasing; Your BF% is just covering them up.
Your program doesn't look too good to my eyes. Yes, there are great exercises in it, but i don't feel like they're structured well. You squat, and then right after squats (which should definitely be taxing) you do deadlifts. I think if you were to switch deadlifts to another day that it would help a lot.
It seems you like the rep range of 5x5, so i am going to post a workout for you that msbeverely hills posted in another thread. It looks like this;
DAY 1 – Upper Body- push pull, calves, abs
Rack pulls 5x5
Bent over rows 3x8
Flat bench 5x5
Incline dumbbell press 3x8
Calves 3x12-20
Abs 3 sets of 8-12
Day 2 – Legs- Quad Dominant, biceps
Full squats 5x5
Leg Press 3x8
Leg Curls or high foot placement leg press 3x12
Seated alternating bicep curls 5x5
Hammer curls 3x8-12
Day 3 Upper body- Push Pull, calves, abs
Chins 5x5
High rows 3x8
Military Press 5x5
Standing side laterals 3x8
Calves: standing or donkey calf raises, 3x8-10
Abs: 3 sets of 8-12, weighted
Day 4 – Lower Hamstring Dominant, tris
Deadlifts 5x5
Good mornings or high leg placement leg press 3x8
Lunges 3x12
Dips 5x5
Skullcrushers 3x10
you've been packing on more muscle if your lifts have been increasing; Your BF% is just covering them up.
Your program doesn't look too good to my eyes. Yes, there are great exercises in it, but i don't feel like they're structured well. You squat, and then right after squats (which should definitely be taxing) you do deadlifts. I think if you were to switch deadlifts to another day that it would help a lot.
It seems you like the rep range of 5x5, so i am going to post a workout for you that msbeverely hills posted in another thread. It looks like this;
DAY 1 – Upper Body- push pull, calves, abs
Rack pulls 5x5
Bent over rows 3x8
Flat bench 5x5
Incline dumbbell press 3x8
Calves 3x12-20
Abs 3 sets of 8-12
Day 2 – Legs- Quad Dominant, biceps
Full squats 5x5
Leg Press 3x8
Leg Curls or high foot placement leg press 3x12
Seated alternating bicep curls 5x5
Hammer curls 3x8-12
Day 3 Upper body- Push Pull, calves, abs
Chins 5x5
High rows 3x8
Military Press 5x5
Standing side laterals 3x8
Calves: standing or donkey calf raises, 3x8-10
Abs: 3 sets of 8-12, weighted
Day 4 – Lower Hamstring Dominant, tris
Deadlifts 5x5
Good mornings or high leg placement leg press 3x8
Lunges 3x12
Dips 5x5
Skullcrushers 3x10
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
My workout I grabbed from someone else. Let me know what you like and dislike about the routine.
I work my abs a little about 3-5 times a week in the morning and workouts are at 5:15PM.
Day 1
Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)
Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)
Day 3 -- Rest
Day 4
Bent over rows x 3 (10,8,6)
One arm Dbell rows x 2 (10)
Lat Pulldown x 3 (10,8,6)
Close grip pulldown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)
Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear Dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)
Day 6,7 -- Rest
My workout I grabbed from someone else. Let me know what you like and dislike about the routine.
I work my abs a little about 3-5 times a week in the morning and workouts are at 5:15PM.
Day 1
Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)
Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)
Day 3 -- Rest
Day 4
Bent over rows x 3 (10,8,6)
One arm Dbell rows x 2 (10)
Lat Pulldown x 3 (10,8,6)
Close grip pulldown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)
Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear Dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)
Day 6,7 -- Rest
JDid23
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
You have way too much volume in there and it's not put together well. Comments in bold.
Squats x 5 (12 --> 8 reps) 5 sets of 8-12 reps on squat? You will not be able to use a weight that's heavy if you want to do this. I would stick to something like maybe 3x8
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)- not necessary
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)
- not all necessary... also why do you have triceps with legs? I think you'd be better off having tri's after your chest with 2 isolation exercises like skull crushers and cgbp.
Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)
Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)
Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)
stick to one BB and one DB movement imo- like flat BB, incline DB. i don't think flyes are necessary and dips will help. Also, once you can hit around 10 reps start them weighted. If you stick to 3 heavier movements and are able to progress on them, it's more than enough!
Day 3 -- Rest
Day 4
Bent over rows x 3 (10,8,6)
One arm Dbell rows x 2 (10)
Lat Pulldown x 3 (10,8,6)
Close grip pulldown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)
way too many exercises... Deads/Row variant (DB or BB)/Pullups is really all you need for a big back imo.. You can leave shrugs, and why do you have ham curls and SLDLs here? Maybe add a bicep exercise to the end if you want and something like chest supported row for more direct back work.
Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear Dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)
again, a strange split continued imo. DB Press isn't necessary imo since you already have military press.
You have way too much volume in there and it's not put together well. Comments in bold.
Squats x 5 (12 --> 8 reps) 5 sets of 8-12 reps on squat? You will not be able to use a weight that's heavy if you want to do this. I would stick to something like maybe 3x8
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)- not necessary
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)
- not all necessary... also why do you have triceps with legs? I think you'd be better off having tri's after your chest with 2 isolation exercises like skull crushers and cgbp.
Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)
Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)
Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)
stick to one BB and one DB movement imo- like flat BB, incline DB. i don't think flyes are necessary and dips will help. Also, once you can hit around 10 reps start them weighted. If you stick to 3 heavier movements and are able to progress on them, it's more than enough!
Day 3 -- Rest
Day 4
Bent over rows x 3 (10,8,6)
One arm Dbell rows x 2 (10)
Lat Pulldown x 3 (10,8,6)
Close grip pulldown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)
way too many exercises... Deads/Row variant (DB or BB)/Pullups is really all you need for a big back imo.. You can leave shrugs, and why do you have ham curls and SLDLs here? Maybe add a bicep exercise to the end if you want and something like chest supported row for more direct back work.
Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear Dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)
again, a strange split continued imo. DB Press isn't necessary imo since you already have military press.
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
tq, you have a split like this dont you?
Day 1 - legs - quad dominant, triceps
Day 2 - chest, abs
Day 3 - back, hams
Day 4 - shoulders, biceps
well this doesnt look bad to me, except you have triceps before chest day and abs before back day, so you could swap it around a little to this if you wanted
Day 1 - back, put abs here instead of chest day
Day 2 - chest - put the triceps here after chest
Day 3 - legs - both quads and hams
Day 4 - shoulders, biceps
as jdid said there is a little too many exercises, so you could consider doing something like this
Day 1 - back, abs
Deadlifts 5x5 pyramid up in weight
Wide Grip Chins 3 or 4 sets with bodyweight
Rows 4 sets 8-12 reps
Weighted Decline Situps 3 sets 8-15 reps - hold a DB behind your head
Hanging Leg Raise 3 or 4 sets
Day 2
Flat DB Press 3 or 4 sets 6-12 reps
Incline BB Press 3 or 4 sets 8-12 reps
Dips 3 or 4 sets with bodyweight
Overhead DB Extension or Pushdowns or Skullcrushers 3x8
Day 3 - legs
Squats 3 sets 6-10 reps or pyramid up to a top set of 5-10 reps
SLDL 3 sets 10-15 reps
Leg Press 3 sets 20 reps
Walking BB Lunges 3 sets 12-15 reps per leg
Day 4 - shoulders, bi's
Standing BB Military 3 sets 10 reps
Laterals 3 sets 12 reps
Rear Delt Flyes 3 sets 10-20 reps
Straight Bar Curls 3 sets 8-10 reps
Incline DB Curl or EZ Scott Curl or Reverse EZ Curl 3 sets 12-15 reps
thats off the top of my head so you can change it around a bit but you get the idea, you dont need as many exercises for the same bodypart IMO
tq, you have a split like this dont you?
Day 1 - legs - quad dominant, triceps
Day 2 - chest, abs
Day 3 - back, hams
Day 4 - shoulders, biceps
well this doesnt look bad to me, except you have triceps before chest day and abs before back day, so you could swap it around a little to this if you wanted
Day 1 - back, put abs here instead of chest day
Day 2 - chest - put the triceps here after chest
Day 3 - legs - both quads and hams
Day 4 - shoulders, biceps
as jdid said there is a little too many exercises, so you could consider doing something like this
Day 1 - back, abs
Deadlifts 5x5 pyramid up in weight
Wide Grip Chins 3 or 4 sets with bodyweight
Rows 4 sets 8-12 reps
Weighted Decline Situps 3 sets 8-15 reps - hold a DB behind your head
Hanging Leg Raise 3 or 4 sets
Day 2
Flat DB Press 3 or 4 sets 6-12 reps
Incline BB Press 3 or 4 sets 8-12 reps
Dips 3 or 4 sets with bodyweight
Overhead DB Extension or Pushdowns or Skullcrushers 3x8
Day 3 - legs
Squats 3 sets 6-10 reps or pyramid up to a top set of 5-10 reps
SLDL 3 sets 10-15 reps
Leg Press 3 sets 20 reps
Walking BB Lunges 3 sets 12-15 reps per leg
Day 4 - shoulders, bi's
Standing BB Military 3 sets 10 reps
Laterals 3 sets 12 reps
Rear Delt Flyes 3 sets 10-20 reps
Straight Bar Curls 3 sets 8-10 reps
Incline DB Curl or EZ Scott Curl or Reverse EZ Curl 3 sets 12-15 reps
thats off the top of my head so you can change it around a bit but you get the idea, you dont need as many exercises for the same bodypart IMO
blue5108
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
hey man ran across this and would like you to just make up a workout for me. Looking to get bigger and add more strength. Im in really good shape so no need to ease in. Right now i work out 4 to 6 times a week. Main areas of concern at the moment are my traps and arms. Think you can help? Would greatly appreciate any advice.
hey man ran across this and would like you to just make up a workout for me. Looking to get bigger and add more strength. Im in really good shape so no need to ease in. Right now i work out 4 to 6 times a week. Main areas of concern at the moment are my traps and arms. Think you can help? Would greatly appreciate any advice.
mrt
New member
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
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
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
lets see your actual excercise choice post up your full routine; what you do on chest day etc.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
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
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!
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
New member
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
Hey hello...Thanks for sharing nice info..
Hey hello...Thanks for sharing nice info..
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)
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)
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
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
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.
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.
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?
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
New member
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
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
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
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
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.
themondtster
New member
Week4
Day1 Deadlift- warm-up
285#*2 225#8*3
Reverse grip LP 180#*10 220#*8 240#*4
Narrow grip Cable row- 80#*10 100#*8 120#*6
Back DB flies- 25#3*6
Hammer curls DB- 20#*10 25#*8 30#*6
Curls DB- 25#*10 30#*8 35#*6
Pullups- 5*5
Day2 chest warm-up
Bench 165# 2*6
Incline 135# 2*6
NG bench 135# 2*6
DB flies- 35# 3*8
Dips- 3*10
Tri cable bar push down- 100#*10 120#*8 140#*4
Day 3 massive core and calves.
Day 4 Shoulders- warm up
Over head press- 165#*2 135#8*3
Powershrugs- 245# 3*6
Single arm DB press- 50# 3*6
Behind back shrug- 245# 3*8
DB front/side raise- 20#3*8
Dips- 3*8
Tri push down- 100#*10 120#*8 140#*4
Day 5 Squats- warm-up- 215#*2 155#8*3
Leg press- 360# 2*8 455#*4
Single leg ham ex.- 70# 3*8
Light core.
Day 6 light chest/ back/ shoulder
Incline bench135#5*5
Bent over row- 115#5*5
Shoulder press BB- 115#5*5
Chest DB flies- 35#3*10
Back DB flies- 20#3*8
Shoulders DB raise- 20#3*8
Dips- 3*10
Pullups- 3*5
Hammer curls- 25#3*8
Single arm Tri cable ex.- 20# 3*8
Day 7 off.
I'm on week9 now and weights higher and lower reps. But this is a general idea of what I try and do week to week.
Posted with my Droid EO Forum App
Day1 Deadlift- warm-up
285#*2 225#8*3
Reverse grip LP 180#*10 220#*8 240#*4
Narrow grip Cable row- 80#*10 100#*8 120#*6
Back DB flies- 25#3*6
Hammer curls DB- 20#*10 25#*8 30#*6
Curls DB- 25#*10 30#*8 35#*6
Pullups- 5*5
Day2 chest warm-up
Bench 165# 2*6
Incline 135# 2*6
NG bench 135# 2*6
DB flies- 35# 3*8
Dips- 3*10
Tri cable bar push down- 100#*10 120#*8 140#*4
Day 3 massive core and calves.
Day 4 Shoulders- warm up
Over head press- 165#*2 135#8*3
Powershrugs- 245# 3*6
Single arm DB press- 50# 3*6
Behind back shrug- 245# 3*8
DB front/side raise- 20#3*8
Dips- 3*8
Tri push down- 100#*10 120#*8 140#*4
Day 5 Squats- warm-up- 215#*2 155#8*3
Leg press- 360# 2*8 455#*4
Single leg ham ex.- 70# 3*8
Light core.
Day 6 light chest/ back/ shoulder
Incline bench135#5*5
Bent over row- 115#5*5
Shoulder press BB- 115#5*5
Chest DB flies- 35#3*10
Back DB flies- 20#3*8
Shoulders DB raise- 20#3*8
Dips- 3*10
Pullups- 3*5
Hammer curls- 25#3*8
Single arm Tri cable ex.- 20# 3*8
Day 7 off.
I'm on week9 now and weights higher and lower reps. But this is a general idea of what I try and do week to week.
Posted with my Droid EO Forum App
Re: Beginner here, need help setting up a routine for bulking up.
I'm actually on wk 3 of SL5X5, and it feels light, so that may have been too light.
Im on a 3300cal bulking diet, that i fall behind on a meal or 2.
I was also reading lots of good reviews on N2KTS pre workout.
I'm actually on wk 3 of SL5X5, and it feels light, so that may have been too light.
Im on a 3300cal bulking diet, that i fall behind on a meal or 2.
I was also reading lots of good reviews on N2KTS pre workout.
Re: Beginner here, need help setting up a routine for bulking up.
maybe your metabolism is different than mine... but 3300 calories is less than what i would cut on... let alone miss a meal or two...
bulking is 5k+ ...and im a lightweight...
maybe your metabolism is different than mine... but 3300 calories is less than what i would cut on... let alone miss a meal or two...
bulking is 5k+ ...and im a lightweight...
Re: Beginner here, need help setting up a routine for bulking up.
I have a very high metabolism, forgot what u call that...I havent weighed over 177 or under 172 in years.
This 3300 cal diet was customized for me, only thing im having trouble with is consuming the amount of eggs the breakfast calls for, the guy that made the diet for me said i can substitute with a shake...And that sometimes im on the road or somewhere that i cant have my meal, so i double on the next meal, or have the missed meal with the next meal.
This amount of food altohugh im not eating all of the meals everytime, is far more than what i use to eat before which was sometimes no meals in a day or 2 just random snacks or fast food.
I have a very high metabolism, forgot what u call that...I havent weighed over 177 or under 172 in years.
This 3300 cal diet was customized for me, only thing im having trouble with is consuming the amount of eggs the breakfast calls for, the guy that made the diet for me said i can substitute with a shake...And that sometimes im on the road or somewhere that i cant have my meal, so i double on the next meal, or have the missed meal with the next meal.
This amount of food altohugh im not eating all of the meals everytime, is far more than what i use to eat before which was sometimes no meals in a day or 2 just random snacks or fast food.
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin
hey
just wondered if you would be able to help/assess my workout.
I have been going to the gym on and off for about a month now and i have been seeing improvement over that time. I usually go 3 or 4 times a week and have intense soccer training on the other days. I have only just set out my workout and separated it into different days so here it is. at the moment i have only been working on my biceps,legs and chest...not sure about this.
Monday - Bicep
Straight Bar Curl - 3x8 Heavy as I can (first set drop set)
EZ Curl Bar (Inside Grip) 3x8 Heavy as I can (first set drop set)
Dumbbell Curls - 3x8 Heavy as I can (first set drop set)
Dumbbell Hammer Curls - 3x8 Heavy as I can (first set drop set)
Tuesdy - Soccer
Wednesdy - Chest
Dumbbell Incline Chest Press - 3x8 Heavy as I can (first set drop set)
Low Cable Flys - 3x8 Heavy as I can (first set drop set)
Bent-Over Single-Arm Cable Press - 3x8 Heavy as I can (first set drop set)
Middle Cable Chest Fl - 3x8 Heavy as I can (first set drop set)
Incline Chest Press (Hammer Strength)- 3x8 Heavy as I can (first set drop set)
So thats basically it. I may incorporate back somewhere during the week, but i just wanted to know if this workout is ok or should i change it.
i basically just want to build mass and get bigger.
any help would be great
thanks
hey
just wondered if you would be able to help/assess my workout.
I have been going to the gym on and off for about a month now and i have been seeing improvement over that time. I usually go 3 or 4 times a week and have intense soccer training on the other days. I have only just set out my workout and separated it into different days so here it is. at the moment i have only been working on my biceps,legs and chest...not sure about this.
Monday - Bicep
Straight Bar Curl - 3x8 Heavy as I can (first set drop set)
EZ Curl Bar (Inside Grip) 3x8 Heavy as I can (first set drop set)
Dumbbell Curls - 3x8 Heavy as I can (first set drop set)
Dumbbell Hammer Curls - 3x8 Heavy as I can (first set drop set)
Tuesdy - Soccer
Wednesdy - Chest
Dumbbell Incline Chest Press - 3x8 Heavy as I can (first set drop set)
Low Cable Flys - 3x8 Heavy as I can (first set drop set)
Bent-Over Single-Arm Cable Press - 3x8 Heavy as I can (first set drop set)
Middle Cable Chest Fl - 3x8 Heavy as I can (first set drop set)
Incline Chest Press (Hammer Strength)- 3x8 Heavy as I can (first set drop set)
So thats basically it. I may incorporate back somewhere during the week, but i just wanted to know if this workout is ok or should i change it.
i basically just want to build mass and get bigger.
any help would be great
thanks
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