EVERYONE POST an overview of your ROUTINE

[reflex]

Hey guys im pretty new to the board, but have found in previous boards i've been at that getting everyone to post an outline of their workout program is very interesting and helpful to see where we can all maybe alter our own routines or help out those newbies.
If you wanna post an outline of your routine, mines sorta like this:

i do about 3-4sets per exercise, reps range from 8-15, but stay from 8-12, i do 3 exercises for chest(testing out to see if less work=size), bis and tris, 5 exercises for the whole back, 5 ex's for shoulders including traps.

monday:chest/bis
tuesday: legs
wednesday: cardio/abs/core
thursday: back/calves
friday: AMcardio, later shoulders/tris/abs
saturday: REST
sunday: cardio/abs/core

hope this thread helps others out!

 

[Debaser]

Monday
1. Crunch: 1 x 10
2. Squat: 2 x 5 (sometimes 1 x 20)
3. Stiff-legged deadlift: 1 x 10
4. Bench press: 2 x 5
5. Dumbbell rowing: 2 x 5
6. Barbell static grip: 1 x 60 seconds

Thursday
1. Side bend: 1 x 10
2. Deadlift: 2 x 5
3. Press: 2 x 5
4. Standing barbell curl: 2 x 5
5. Standing calf raise: 1 x 10
6. Back extension: 1 x 10

Adding weight to the bar every week.

 

[michaelcoutts]

Monday: Legs - Squats (deep and parrellel), SLDL, leg curls, standing calf raise

Tuesday: Arms - Barbell curls, close grip bench press, dips, wrist curls and extensions

Wednesday: Off

Thursday : (PRIORITY)Shoulders - military press, arnold press, side laterals, shrugs, rear laterals

Friday: Off

Saturday: (PRIORITY)Back- Narrow grip chins, deadlifts, rows, bent arm pullovers

Sunday: Chest - Bench Press, Incline Press, Dips, Dumbell Pullovers


Abs done whenever i feel like it. 2nd calves and forearm workout sometime during the weak.

Major exercises eg. bench press, squats done with 1 warmup set, 1-2 weight acclimation sets, 3-4 Heavy Overload Sets (4-6 reps max)

Secondary exercises eg. side laterals done with no warmups, 2-3 sets of about 8-10 reps

 

[MonStar1023]

Westside.

 

[Fatty4You]

Mon: Quads / Calves
Tue: Chest / Bis
Wen: OFF
Thr: Tris / Back
Fri: Shoulders / Hams
Sat: OFF
Sun: OFF

Generally:
- First exercise per body part 5 strait sets at 5 reps
- Second/third exerices per body part pyramid up 15-8 reps

-Fatty

 

[TheOak84]

Monday - Chest + tri's


Flat - 1x15, 1x10, 1x5, 3x1-4, 1x10
Incline - 1x10, 1x8, 1x6, 1x4, 1x1-2
Incline - DB 3x8-10
-or-
Flat – 1x15, 1x10, 4x4-6
Incline – 4x6-10
Incline DB – 3x8-10

Press down – 4x8-12
Dips – 4x12-15

Calf – 6x12-20

Tuesday - Back + bi's

Barbell Row – 1x15, 1x10, 4x6-8
Dead lift – 1x10, 1x8, 3x4-6
Cable Row – 4x8-12

Barbell Curl – 1x12
Crazy 8 Curls – x1
Barbell Curl – 2x10-12
Hammer curls - 2x15

Reverse curl – 4x8-10
Wrist Curl – 4x12-20

Wednesday - Delts

Military Back – 1x15, 1x10, 4x6-8
Standing Military – 4x6-10
Upright Row – 3x12
Side raise – 4x12

Thursday - Legs

Squat – 1x15, 1x10, 1x8, 3x4-6, 1x8-10
Leg Press – 4x8-10
Leg Ext – 4x12
Leg Curl – 5-6x10-12

Calf – 6x12-20

Friday - Back

Ever other week
Pull down Back – 5x15
Pull down Front – 5x15
Barbell Curl – 5x5 (cheat)
Hammer Curl – 3x10-12
-or-
*chest*

Flat – 8x15
Incline DB – 3x12
Skull crusher – 4x8-10

* Everother Friday switch

 

[Debaser]

You lift 5 days in a row with no rest? I understand by your name that you want to be like Arnold, but doing that much work (~30 sets in a day) even just 3 times a week would be total overkill.

 

[TheOak84]

You lift 5 days in a row with no rest? I understand by your name that you want to be like Arnold, but doing that much work (~30 sets in a day) even just 3 times a week would be total overkill.

actaully i JUST changed my routine to this. before it was 2 on 1 off.

i keep a routine for about 10 weeks, then change it up, min 4 days a week, max 5 days a week. ive been doin thid for years.
dont worry man, i dont overtrain, this works for my body. I have many trick to get out of ruts.....believe me...

 

[teen1216]

5x5 main exercise per body part 2 assistance exercises for about 2 sets each about 8 reps for them

mon- chest calvesabs
tues-back shoulders
wed-off
thurs-bis tris
fri- off
sat-legs
sun-off

Depending on my schedule I switch the days around.

 

[TheOak84]

You lift 5 days in a row with no rest? I understand by your name that you want to be like Arnold, but doing that much work (~30 sets in a day) even just 3 times a week would be total overkill.

How many sets do u do in a day 12?

there is nothin wrong with my routine, i train ever muscle 72+ hrs apart, and i do about 12 sets per muscle, not including warm-up.
I do more for the delts because there are 3 parts to the detls, of course you know that, I wanna do 2 movements that hit all 3, then 1 movement that isolates eachone.. back is even harder, there are so many mucsles, but i do the 3 best monvements for it, deadlifts barbell rows, and pullups...

I dont think im overtraining, seeing i get stronger strenght or endurance wise every week.