How do you Train?

[coolcolj]

Week1
Day 1 - Lower body 1
Day 2 - Rest
Day 3 - Upper 1
Day 4 - Rest
Day 5 - Lower 2
Day 6 - Rest
Day 7 - Rest

Week2
Day 1 - Upper 2 -
Day 2 - Rest
Day 3 - Lower 3 -
Day 4 - Rest
Day 5 - Upper 1
Day 6 - Rest
Day 7 - Rest

Week3
Day 1 - Lower body 1
Day 2 - Rest
Day 3 - Upper 2
Day 4 - Rest
Day 5 - Lower 2 -
Day 6 - Rest
Day 7 - Rest

Week4
Day 1 - Upper 1
Day 2 - Rest
Day 3 - Lower 3
Day 4 - Rest
Day 5 - Upper 2
Day 6 - Rest
Day 7 - Rest

 

[gonelifting]

Monday (not including Warm ups)
Squats 3 X 5 Shrugs 3X5 Stiff Legged Deadlifts 3X5

Wed
Dumbell Shoulder press 3X5 Barbell Curls 3X5 Close grip BP 3X5

Fri
20 degree Incline Dumbell BP 3X5 Supported DB row 3X5 underhand medium grip pullups 2 X failure Regular Deadlifts 3X5

6 weeks and I`m starting to hit a wall so I`m gonna start a new thread... but This WO has made me alot stronger and put on size also.

 

[frayedends]

Well, today I just switched from the good old Arnold workout (MOnday-chest & back, Tuesday-shoulders & arms, wednesday-legs, thursday-chest & back, friday-shoulders & arms, sat-legs) to the DC training method. I was doing 16-20 sets per body part, which made me dread going into the gym because I knew I'd be there forever (1.5 hrs.) I can already tell with my new program I'll never dread training again. I think I'm finally losing the Arnold mentallity that I have to punish myself with marathon workouts to gain muscle.

 

[Optimus B]

max-ot mixed with some cardio at the end.

 

[bigguns15]

This has worked wonders for me, especially for bench

Sunday: legs
Monday: off
Tuesday: speed bench
Wednesday: back
Thursday: chest
Friday: shoulders and biceps
Saturday: triceps with heavy 4" board presses

 

[Devastation]

I train a modified Metal Militia routine.

Monday
Flat Bench - work up to my 3 rep max
4 board bench - work up to a 3 rep max from where I left off on Flat Bench
Then if I have time before work - tricep ext. with the bench bar 4x8

Tuesday
Squat - 1x10, 1x10, 1x5 box squat, 1x5 box squat, 1x3 box squat, then back down to a weight i struggle getting 1x20. The whole time increasing the weight 30 to 50 pounds from one set to the next.

Wednesday
curls - if i do these it is like 4 sets of 10 increasing the weight each set

Thursday
Deadlift - work up to a 3 rep max

Friday -
Work up to a 3 rep max either close grip style or maybe using chains
Work up to single max on 3 board then 5 board
Barbell rows usally 3 sets of 8 to 10 reps struggling with the 10th

Sat & Sun rest days

I always try and set a pr somewhere each day, of course this doesn't always go as planned.

btw, i am natural right now