EVERYBODY post up your training split!!!!!

[Lord_Suston]

A two Day on one day off routine
Chest/Tris:
Incline Barbell, Flat Bench, Dips in that order... Closegrip-bench, Pushdowns, or seated overhead Dumbell press..

Back/Bis/ Traps
Wide-Grip Chins, Deadlifts, Seated Cable rows, Pull-overs (sometimes). Alternating seated curls, barbel curls, Shrugs

Legs/ Shoulders
Squats, Leg Ext, Leg Curls, CLean and jerk(every other w/o) Military Press, lateral raises....

Intense Cardio every thre days....

 

[rjl296]

Sunday - Chest , Front & Side Delts, Triceps
MOn - rest
Tuesday Legs
wed - rest
Thur Back, traps, biceps, rear delts
Fri/Sat rest and eat !

 

[Haz]

Chest/arms, Rest, Legs, Rest, Back/shoulders, Rest

 

[Lumberg]

I do an 8 day split because I need that extra day between DLs and squats.

I go one on, one off with 4 workouts. I still go in on off days and do abs when they are not sore, other little exercises, stretch, and AR.

I do 3 work sets of everything. Warm up on the first heavy compound movement but not the auxilliary movements.

W/O 1:

Smith Squats(no squat rack in my gym)

SLDL, Saxons, lunges circuit

Optional squat burnout set

W/O 2:
DB Bench
s/s
DB Upright Rowns

Close grip Incline on Smith
s/s
Tricep kickbacks

W/O 3:
Deadlifts
s/s
Seated Calf machine

Wide grip Pull ups
s/s
DB Shrugs

Chest supported DB bent over rows

W/O 4:
Concentration curls
s/s
Flat elbows out extensions

Incline Hammer curls
s/s
Tri pushdowns

Just started this one. But my last one was similar.

JC

 

[drew]

SPLITS

I was stuck with my gains or non gains for almost 9 months before I began using AST Sports Science MAX OT training.

basically in a nutshell...

your working sets are heavy in the 4 to 6 rep range.

4 on your own, no more than 6. or you have to increase the weight

max ot training costs nothing.. just email registration.

like a 150 page manual with some great ideas about how to warmup and really get ready to pound heavy weights and not do endless reps.

they have a guy Jeff willet who posts his training, nutriition, and thoughts each friday. and photos......natural bodybuilder

hands down the best site for legite lifters. great Q &A even for a supplement company....Jeff rocks as far as honestly evaluating his performance. when he feels good he says it. when he dogged it he says it.

not to mention.. their loaded creatine and whey isolate are some of the highest rated and lowest cost.

I get 4lbs from dpsnutrion of creatine hsc grape for $21.99
and 2.2 lbs of whey isolate vanilla for $22

the training log keeps the exercises rotating.. everything is a compound exercise and free weights are preferred;
'split varies.

Although I put on 10lbs since I began this program now at 180 pounds

people tell me I look about 190 to 200.. i stay around 9% bf throughout the year. I would say i am an ectomorph muscle wise, with a very easy tendency to put weight in the belly.

this program requires honesty, intensity, and absolute correct form...... cheaters stay away... but it allows you lift hard and minimize repititve motion injuries..... like rotator cuffs, etc

hope this helps someone who like me had the desire and intensity, just needed a few tweaks here and there..

best of luck all

 

[WarriorPL]

Monday: Heavy Biceps, light triceps
Tuesday: Heavy chest
Wednesday: light biceps, heavy triceps
Thursday: Legs, shoulders
Friday: heavy chest

I gotta get rid of all the light workouts and go all heavy though.

 

[Lumberg]

What's the web site for that AST program? I'd be into trying it out.

JC

 

[drew]

AST WEBSITE

SORRY..

http://www.ast-ss.com/

LOOK UNDER MAX OT FOR THE TRAINING.

AND UNDER JEFF WILLET FOR THE LOG OF NUTRITION AND WORKOUTS.

YOU CAN LOOK AT SOME OF HIS PAST CONTEST PREPS.

PICTURES REALLY TELL THE STORY

HE LOOKS BEST AT 220 LBS. DROPPED TO A RIPPED 198 FOR CONTEST.

ENJOY

 

[Ingram]

1. Chest
2. Back
3. Legs
4. --==Rest==--
5. Shoulders
6. Arms
7. --==Rest==--

This is what I've been doing for a while. I'm going to switch it up soon allthough; gotta keep things fresh .

 

[Dr.M]

At the moment:

1)
Back - Biceps
----
2)
Chest - Tri
----
3)
Delts - Traps - Neck - Abs
----
4)
Legs - Fore