New routine! Which One???

[acuraman]

I have been doing 1 on 1 off for about 8 weeks looking for a change. Chest/Bi's, Back/Hams/Calves, Shoulders/Tri's, Quads/Calves. Lows volume but pretty High intensity. Check these new routines out and see what you guys think will work or gaining strength and mass.
Workout #1

Day 1
Squats
Sumo deadlifts
Incline bench press
Isolated rows on hammer strength equipment Reverse shrugs
Dumbell shoulder press
Chin-ups


Day 2
Front squats/hack squats
Standing calf raises
Good mornings
Close grip flat bench press
Dips - weighted
Push ups


Day 3
Squats
Romanian deads
Flat bench press
Barbell rows
Shrugs
barbell curls
wrist curls


Workout #2

Monday
Squats 2x7-9
Leg extension 1x7-9
Stiff-legged deadlifts 1x7-9
leg curls 1x7-9
Bench Presses 2x7-9
Flat Bench Flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns 2x7-9
Bent over Rows 2x7-9
Military presses 2x7-9
Dumbbell upright rows 2x7-9

Wednesday
Deadlifts 2x7-9
Standing calf raises 2x12-18
Barbell curls 2x7-9
Lying triceps extensions 2x7-9
Wrist curls 1x7-9
Shrugs 2x10-12
Crunches 2x12-18

Friday
Squats 2x7-9
Leg extensions 1x7-9
Leg curls 2x7-9
Seated calf raises 2x12-18
Bench presses 2x7-9
Flat-bench flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns 2x7-9
Bent over Rows 2x7-9
Behind-the-neck presses 2x7-9
Lateral raises 2x7-9

Workout #3
Any other routine I am overlooking that looks like these or should I stick with my old one and revamp it to a 3 day.

Thanks for any imput you can give me.

 

[acuraman]

any thoughts on which one please. I am leaning towards #2 but any input would help Thanks!

 

[b fold the truth]

Overtraining on both of them.

B True

 

[Getdownonit]

If you are going for a power or HIT training routine then you really only need train twice a week.

day 1
Squats
bench
military press
calves and abs

day 2
deads
wide grip chins
seated rows
some neck work
calves and abs


Do 2-3 sets per exercise and take your 10 rep weight and do 20 reps.

Eat loads, rest plenty, and you'll do fine

 

[acuraman]

hmmm over-training Could be a tad too much!! Back to the drawing board thanks for the info

 

[acuraman]

Monday
Leg extension 1x7-9
Squats 2x7-9
Stiff-legged deadlifts 2x7-9
Bench Presses 2x7-9
Incline dumbbell presses 2x7-9
Pec Deck 1x 7-9
Dips 1x 7-9
Pulldowns 2x7-9
Bent Over Rows 2x7-9
15 sets total

Wednesday
Deadlifts 2x7-9
Standing calf raises 2x12-18
Military Press 2x7-9
Lateral Raises 2x7-9
Shrugs 2x10-12
Barbell curls 2x7-9
Hammer Curls 2x7-9
Lying triceps extensions 2x7-9
Wrist Curls 2x12-18
18 sets total

Friday
Squats 2x7-9
Hack Squats 1x7-9
Leg curls 2x7-9
Seated calf raises 2x12-18
Close Grip Bench presses 2x7-9
Incline dumbbell presses 2x7-9
Dips 2x7-9
Seated Rows 2x7-9
15 sets total

Revised the #2 less sets overall see what you guys think. This would be for 5-8 weeks then try something else.

 

[frorider6]

Look at these two threads. The first one is the longest with several guys documanting progress. The second one was started today and is a variation of the first. This is the best routine I've ever done and will continue to cycle on and off type of training.

3 day Old School Training Method
Variation of Old School Training Method

 

[acuraman]

I like the look of the variation old school training. I switched a few things around but looks good just might have to try it! Thanks frorider6

Mon:
Stiff Leg Deadlift 2 sets of 10 *
Military Press dumbbells 5 sets of 5 *
Squats 4 sets of 8 *
Dips 2 sets of 10
Shrugs 2 sets of 12

Wed:
Deadlifts 3 sets of 10 *
Barbell Rows 5 sets of 5 **
Bench Press 5 sets of 5 *
Standing Calf Raise 2 sets of 15

Fri:
Chins 5 sets of 5 **
Barbell Curls 5 sets of 5 *
Incline Dumbbell Press 5 sets of 5 *
Squats 5 sets of 5 **
Lateral Dumbell raises 2 sets of 8

 

[b fold the truth]

Wait wait...so...you are going to train your entire body 3x a week? Sure it will work...if you don't train very hard and you are on gear...maybe...if you don't suffer from serious injury first.

B True

 

[frorider6]

Wait wait...so...you are going to train your entire body 3x a week? Sure it will work...if you don't train very hard and you are on gear...maybe...if you don't suffer from serious injury first.

B True

B true - I gained 10 lbs in about 6 weeks naturally on the Old School method. I certainly wouldn't recommend doing it year round, but I persoanlly think it's great to cycle on and off of.