Post Your Best Workout For Whatever Bodypart Here!

[trial0r]

whats up guys, im interested in seeing some fellow members workouts, ive been overtraining and im gonna start back from square one to make sure i dont fuck myself again...

 

[ballast]

This isn't exactly a workout, more of a training system:
3 sets of 5 reps-these are warm ups, each being progressively heavier.
3 sets of 1 rep-these are max singles using the same poundage for each set(usually between 95-100% 1rm)
3 sets of 5 reps-use 50 ibs less than the weight you used for the singles.Use the same weight for all three sets.
This is a simplified version of Doug Hepburn's bench routine.In the original routine, he would do 5 singles(with the same weight), followed by 5 sets of 5 reps(with the same weight).
I'm using this for my decline benches, and will soon incorporate it into my front squats.This system has always worked well for me in the past.

 

[Test boy]

I'll just say this. Squats are the best exercise. Deep ones if you want to really work the glutes. Concentrate on major muscle groups with Squat, Bench, Military, Seated Row, and Lat Pulldown. I think the seated row is the best upper body exercise.

 

[twinturbo]

any of that Beyond Failure training- works like crazy- i did chest this morning, and I cant even flex my chest right now, its already getting sore in 12 hours...

 

[maximized]

My favorite is shoulders, and I think I have a pretty good workout. I start off with barbell military press. warm up and then hit it heavy for 3 sets, 6-8 reps. then i do dumbell side raises, 8-10 reps and then immediatly drop weight and do as many as you can. (ie: 30's, then drop to like 20's) for 3 sets. after that i do front raises. i usually take a 45 plate and do like 8-10 reps, then take the 20lb ez bar (or straight bar, whichever) and do 4-6 reps resistance and go as slow on the way down as you can..i mean VERY slow. after that, i do heavy shrugs, and then light to medium weight dumbbell military press to end with. i tell ya what, the front raise exercise KILLS!


-max

 

[Grizzly]

Well, for the last couple of weeks I've been doing this for legs and it seems to be working very well.

Superset leg sled and hack squat. 15-20 reps each. 4 sets.

Superset leg extensions and leg curls. 15-20 reps each. 4 sets.

Stiff-legged deadlifts. 12 reps. 4 sets.

At the end of the sled/hacks I've been doing 2 straight sets of sled for 8-12 reps and then 2 straight sets of hack for 8-12 reps. That first group of supersets really sucks! Makes you want to puke or pass out or both.

 

[trial0r]

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[MonStar1023]

I would say for BACK the workout that makes me the most sore and produces that most favorable results is...

wide-grip front chins 2 sets 6-8 reps
bentover ez-bar rows 4 sets 6-8 reps (alt. underhand/overhand grip)
partial deadlifts 2 sets 6-8 reps