I need a new workout.

[rockn2dmax]

I did something that was really easy and is killing me...
I took all the normal work outs I do, and I started doing 5 sets of 5 or less...

so I start out with a weight that I can only really do for 5 times, then I add more, and so on, until the last rep I'm doing 1, and just barely getting it, sometimes I don't even get it, and my spotter has to help me cheat a bit...

I've had been doing 10-8-6, and I just could blast my muscles with that rep range, now it's just all about killing my muscles!!!

It's also nice b/c I'm doing the same exersizes I like to do, but I'm just switching them up a bit.

 

[kunta]

heres mine fro, its kinda what your looking for:

Mon: Chest/Tris cardio/abs
Tues: Back/Bi's
Wed: Legs/calves
Thurff
Fri: shoulders cardio/abs

workouts are typically 1 hour long

 

[The Shadow]

I've done the Old School Method and like it, but don't want to do it again right away. Cardio and abs need to be done 2x per week.

Goals - build muscle and strength while keeping bodyfat low (I know bf is mostly diet) and increasing cardio capabilities.

Anyone have a good program? Any good ones on the board I've missed?

Ok - 10 sets of 10

Back and Chest

10 sets of chins/rows slow supersetted with 10 sets of flat/incline bench


Shoulders & Traps
Presses slow ss with shrugs



Arms

Straight bar/ex curls slow ss with tricep extensions or dips


Legs

Leg press slow ss with Stiff deads


Calves 2 days per week on cardio days - 10 sets of 10 on those as well

 

[110%]

yeah why dont u try german volume training like corn presented sort of, or you could try 1-6 training, or reverse pyrmaiding. or i was looking over at big kev's routine at anabolic review and he posted his whole routine up exercises, reps, and sets that he says he has been using for quite some time now, and he is a really big guy so u could try that out it seems like high volume if u like that.

 

[coolcolj]

Here's my low volume workout that I'm doing now

all concetric movements are done explosively and the negatives on a 3-4 count.
All to failure where possible

general warmup

2x6 Jump Hang snatches - light bar
2x6 Jump Hang Snatches with Olympic bar

3 standing vertical jumps
straight after the jumps Back Squat 1x8

3 standing long jumps
staright after the jumps front squat 1x8

Single leg standing leg curl 1x8

Toe calf jump - bodyweight x10
(using only your calves to jump into the air and going back straight up upon landing with minimal delay)

Toe calf jump - with dumbells x 10 - to build fast twitch fibres in my calves

Standing calf raise - 1x10

toe ups - opposite of calf raise to build the shin muscles
2x15

Dumbell incline with flye grip 1x10
Incline Flye 1x10

Single arm dumbell row on Bench 1x10
Chin 10 reps

Single arm dumbell shoulder press 1x10
Lying side laterals 1x10
Lying rear laterals 1x10
Lying L-laterals for external rotary cuffs 1x15

Dumbell curl 1x10
Incline dumbell curl 1x10

Dumbell standing tricep extension 1x10
Singel arm tricep pressdowns 1x10

Abs full range crunch 3 sets to 15 reps, with arms behind, head, then no arms and then with weights.


That's it