My Current Routine: If you are interested

[louden_swain]

Hey guys and gals, here is a routine that I have been following for quite sometime. Of course, it is for bodybuilding and I also train for strength. I just figured a few of you might be interested:

Split Routine:

Day 1 - Off
Day 2 - Delts and Arms
Day 3 - Legs
Day 4 - Off
Day 5 - Chest and Abs
Day 6 - Back and Calves
Day 7 - off

Exercises:

Day 2 - Delts and Arms

Seated Barbell Presses - 4 x 12,10,8,6
Up Right Rows - 3 x 8-10
Bent DB Laterals - 2 x 8-10
Incline French Presses - 3 x 8-10
Close Grip Bench Presses - 3 x 10,8,6
Barbell Curls - 3 x 10,8,6
Incline DB Curls - 3 x 8

Day 3 - Legs

Squats - 8 x 5 (heavy)
Leg Presses (wide stance) 3 x 10-12
Leg Extensions - 2 x 20
Lying Leg Curls - 4 x 10-12
Seated Toe Raises - 3 x failure
Standing Barbell Seated Toe Raises - 3 x failure

Day 5 - Chest and Abs

Incline Dumbbell Presses - 3 x 8-10
Incline Barbell Presses - 2 x 8-10 (heavy fail at these numbers)
Parallel Weighted Dips - 2 x 6-10 (heavy)
Flat Bench DB Flyes - 2 x 8-10
Incline Crunches - 1 x 50
Pulley Crunches - 1 x 50
Reverse Crunches - 1 x 50

Day 6 - Back and Calves

Barbell Rows - 3 x 6-10
Seated Pulley Rows - 2 x 8-12
Chins - 3 x failure
Deadlifts off the rack - 3 x 8 (heavy)
Dumbbell Shrugs - 3 x 8-10 (heavy)
Seated Toe Raises - 3 x failure
Toe Extensions on Leg Press - 2 x failure

Total Sets (A Breakdown)

Legs - 17
back - 14
chest - 9
delts - 9
triceps - 6
biceps - 6
calves - 5-6
abs - 3

Total Training Session is 45 minutes to 1 hour. I include 20 minutes of intense cardio to maintain health of the heart and increase oxygen capacity of cardio/resp system. I also substitute with exercises listed above. Example might be stiff leg deads for hamstring curls or hypers for deads and etc.

Food Consumption:

At least 6 times per day, I emphasize carbs as the bulk of my diet.

Supplements:

- multi-mineral vitamins
- 1.5 grams of glucosamine per day
- 2 TBSP flaxseed oil
- creatine
- vanadyl sulfate

 

[Thaibox]

With the exception of order, this looks pretty similar to mine. Except, 20 minutes of intense cardio would probably give me a heart attack right now

 

[Legion Kreinak2]

Nice routine Louden. I would think abs/calves need some more frequency though, but maybe it's just me. Have you made good strength gains in your calves with that routine?

 

[gettinlarger]

With the exception of order, this looks pretty similar to mine. Except, 20 minutes of intense cardio would probably give me a heart attack right now

Ditto for me on both counts. Except my routine is a 5x3 deal at the moment.

 

[Lord_Suston]

Like mine, only that I put Back at the beginning of my week

Thaibox you bulking up for the holiday season Should be doing intense boxing or kickboxing for cardio

 

[zackdarnell]

Looks like a pretty good routine, though I would put Deads 1st on back day.

 

[louden_swain]

Looks like a pretty good routine, though I would put Deads 1st on back day.

If I did this, my back would be too fatigued to perform heavy barbell rows. I am still able to use well over 500lbs for sets of 8.

 

[zackdarnell]

If I did this, my back would be too fatigued to perform heavy barbell rows. I am still able to use well over 500lbs for sets of 8.

True. Whatever works for you, really. I was just commenting from personal experience.

 

[SAGAT]

If I did this, my back would be too fatigued to perform heavy barbell rows. I am still able to use well over 500lbs for sets of 8.

that's quite a bit of weight! well at least for me it is. strange though, when i've done deads, everything after that feels so light, especially rows! but to each his own of course.

 

[DrBones]

I'm with louden on this one...
Even though I do deads first on back day... I have big time problems supporting my back on bent over rows, which I do last on back day. I can still do them... but I sure can't lift too much.. my back just wants to collapse.