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Routines while On....
- Thread starter JKurz1
- Start date
shortstack
Banned
the one ive like the most has been as follows:
mon: chest+biz
tue: quads+traps
wed: rest
thu: back+tri's
fri: shoulders+hams
sat:rest
sun:rest
now every now and then i wall slit it up were i have only 2 rest days and hit chest seperatly oneday and the same for back.
mon: chest+biz
tue: quads+traps
wed: rest
thu: back+tri's
fri: shoulders+hams
sat:rest
sun:rest
now every now and then i wall slit it up were i have only 2 rest days and hit chest seperatly oneday and the same for back.
U
UA_Iron
Guest
My 7 day split looks like this:
Tuesday: Chest and Bis
Wednesday: off
Thursday: Legs
Friday: Shoulders and Triceps
Saturday: off
Sunday: Back and hamstrings
If I feel like I can handle the volume (which I since have decided I cant) I'll make it a 6-day split by dropping the off day in between chest and legs and just repeat the cycle every 6 days instead of 7 days.
Tuesday: Chest and Bis
Wednesday: off
Thursday: Legs
Friday: Shoulders and Triceps
Saturday: off
Sunday: Back and hamstrings
If I feel like I can handle the volume (which I since have decided I cant) I'll make it a 6-day split by dropping the off day in between chest and legs and just repeat the cycle every 6 days instead of 7 days.
shortstack
Banned
well to be honest, the set rep range is probley one of the best things i have learned from my days in cali with nasar. i have heavy, and light, its a feel. i go to failure, and if that mean im bulking and i do 10 reps then i do 10. if im cutting and i do 25 reps i do 25. i guess i just dont really worry about rep range, more so just a scale of light to heavy, if that makes any sence. sane with sets, i do as many as it takes per exersise to feel fatigued. if thats 2 sets or 6.
M
mikey007
Guest
I never understood why people work Chest and Bi's together. Youve already worked your Tri's about 70% ( if your doing Chest right). Why not go into the Tri workout and finish them off. This combo works good for me. Plus why would you want to fatigue your Bi's a day or 2 before a Back workout. This combo never made sense to me. Your Bis will fatigue quicker and this will effect your back workout. IMO
M
mr.cuts
Guest
mikey007 said:
The split shortstack posted allows enough rest between bi and back workouts.
quads-ham-16 sets-calf 12sets 12-15 rep range
chest-16-20 sets flat and incline 12-10-8-6-4 then drop at the last set.flys-10-12 rep range
back-16 sets 10-12 rep range traps-12 sets 12 rep range
shoulders-16-20 sets 8-12 rep range.
bi-tri 12-16 sets 8-12 rep range.
i use mostly all dumbells-barbells some machine work.just a rough idea of what it looks like for me.
chest-16-20 sets flat and incline 12-10-8-6-4 then drop at the last set.flys-10-12 rep range
back-16 sets 10-12 rep range traps-12 sets 12 rep range
shoulders-16-20 sets 8-12 rep range.
bi-tri 12-16 sets 8-12 rep range.
i use mostly all dumbells-barbells some machine work.just a rough idea of what it looks like for me.
shortstack
Banned
shortstack said:
as far as exersizes, i just try to get a few freeweights per body, maybe 1 or 2 cable and same for machine. i used to do all freeweights in the beggining and that skrewed me a lil. example, i grab the 120's and do the chest press for about 8-10, but i get on bench right now, and ill be lucky to get 2 plates for 8.
shortstack
Banned
mikey007 said:
if you have worked your tri to 70% fatigue during chest, you need to seriously look at your form and technique.
M
mikey007
Guest
Your defeating the whole concept of one body part per week. Ive seen substancial arm growth once i switched to Chest and Tris, Back and Bis. It just makes sense!
shortstack
Banned
mikey007 said:
no actually in that routine you will find the closest thing to that concept anywhere. the synergistic dominance does not occur enough to warrant a whole week off of training from the smaller muscle. thats why it this routine each smaller muscle that is used has about 3 days for minor recovery till we blast it past 100% fatigue.
M
mikey007
Guest
Shortstack please dont talk elementary to me! I know how to do a chest workout workout, Ive been doing it for about 25 years. 6'1 235, 20" arms. On or Off cycle.
M
mikey007
Guest
Yes your right smaller muscles like claves not Bis and Tris which you are using the rest of the week to complete shoulders, back and chest. So you are working them more than just once a week anyways.
JKurz1
Banned
Mikey - relax..........everyone has their own opinion......personally, I like heavy chest w/ 6 sets of light tris and then have an arm day (bistris) 4-5 days later........shortstack said:
INCLINE PRESS
12,10,8,6,4
FLAT DBELL
10,8,6,4
INCLINE FLY 2 SETS 10-12 REPS
CABLE FLY 2 SETS 10-12 REPS
DIPS X 2
SKULL CRUSH X 2
ROPE PULLEY X 2
REVERSE PULLEY X 2 10 REP MIN............too much?
shortstack
Banned
mikey007 said:
lmao, i love it when guys include their arm size in their stats like that. it really doesnt mean shit to me. my neighbor has 20' arms too. he is at about 30% bf.
M
mikey007
Guest
Oh I am relaxed, I just dont like it when someone tells me I must not be training my chest right. 
shortstack
Banned
JKurz1 said:
no not at all.
btw mikey, i was not stating that my routine was "the right one" and the rest are wrong, i actually have used all of them and chose the 3 that best suite my needs.
M
mikey007
Guest
Listen the only reason i included my arm size was to show you that it does work and work well. You should give it a try! You might be able to wear a tight shirt one day! 
JKurz1
Banned
shortstack
Banned
mikey007 said:Listen the only reason i included my arm size was to show you that it does work and work well. You should give it a try! You might be able to wear a tight shirt one day!
omg, lmao...
lets back track ok.... you got offended because i said that if you are fatiguing tris 70% on chest day there is something wrong. i think we would all agree that tri's, being a smaller muscle does not need as many exercises to fatigue it as say back (im talking about if you just had to work your tris that day and nothing else). so lets say it would need about 4 diffrent exercises @ 3 sets to fatigue. does this mean if you work chest out, after wards you would only need 1 more exercise of 3 sets to completly fatigue your tri's???? i hope not, but then im not an old man, so i wouldnt be able to tell ya.
Last edited:
flyingjer
New member
yeah i do back and bi's, and chest and tris on the same day..also do they larger muscle group first i.e. chest and back before the smaller ones...makes more sense to me since you are already working them out and after that my tris and bi's seem more worked out then when i did them separately.
JKurz1
Banned
Heres what I'm looking at..........Tuesdays light back and traps (higher rep) satursdays, heavy back with calves (Deads)
Today:
DBELL ROWS X 3
STR8 BAR ROW X 2
LAT PULLDOWN X 3
HAMMAR PULL X 2
SEATED ROW X 2
MACHINE T-BARS X 2
PULLOVERS X 2
SHRUGS SMITH BEHIND BACK X 3
DBELL X 2 ---HEAVY!
Today:
DBELL ROWS X 3
STR8 BAR ROW X 2
LAT PULLDOWN X 3
HAMMAR PULL X 2
SEATED ROW X 2
MACHINE T-BARS X 2
PULLOVERS X 2
SHRUGS SMITH BEHIND BACK X 3
DBELL X 2 ---HEAVY!
TallB4Small
New member
Shortstack, always bringing age into the equation, haha
swordfish151
New member
does anyone incorporate dead lifts? i notice alot of guys in my gym stay away from this movement? how woud you add it into your back routine?
MrRTTB
New member
On(prio on the arms)
Mon: Chest + Triceps(1 ex)
Flyes light 2 sets of 10
Incline bench or incline DB press: 5sets, 12-8-6-6-4
Flat Benchpress or DB press 3 sets, 8-6-4
Flyes Heavy, 3 sets 8-6-4
Rope Tricepspress
Tuesday: Back + biceps(1 ex)
Good mornings as warmup(1 set max)
Deadlifts 12-8-6-6-4
BB rows, 3 sets 8-6-4
Narrow Lat. or Chins 3 sets, 10-8-6
Wide grip Lat light weight, 12-10-8
Hammercurls 3sets, heavy(5-5-4)
Concentration curls 2 sets 10-10
Wedn: OFF
Thu: Quads + Side shoulders(no presses)
Legkick 3 sets 20reps
Legpress/Squats(shift this each time), 5 sets, 10-8-6-6-4
Squats light to the bottom(as in the bottom) 3 sets, 15-12-10
3 excersices for side of the shoulders, reps 8-12, 3 sets each
Fri: Biceps, Triceps(reps one week 10-12, next week 4-8)
DB curls 5 sets
Dips 5 sets
Scottcurls 3 sets
Sculls 3 sets
Incline DB curls(very incline bench), elbows as still as possible: 2 sets, 8-10reps
Tricepspress in cable cross: 2 sets 8-10
Last 1 set spidercurls 15-20reps
Last 1 set DB OH press
Sat: Off or Hammies + calfs
Legcurls 5 sets
SLDL 5 sets
Calfs Seated calfraise, 2 sets high reps very strict
standing calf raise, feet pointing in, 2 sets high reps strict
Sun rest or the one above.
This works very very good for about 4-5 weeks, Then I change into 1-1-1 system (workout EOD) for 2 weeks, then back on.
Importent is to Strech as a MOFO(seem to help me). The day after I do light movements for the sore bodypart. I also take 3-4g C-vit ED, antioxidants. I try to change my diet every third week from 2g protein per lb up to 2.5-2.7g per lb for 2 weeks.
Mon: Chest + Triceps(1 ex)
Flyes light 2 sets of 10
Incline bench or incline DB press: 5sets, 12-8-6-6-4
Flat Benchpress or DB press 3 sets, 8-6-4
Flyes Heavy, 3 sets 8-6-4
Rope Tricepspress
Tuesday: Back + biceps(1 ex)
Good mornings as warmup(1 set max)
Deadlifts 12-8-6-6-4
BB rows, 3 sets 8-6-4
Narrow Lat. or Chins 3 sets, 10-8-6
Wide grip Lat light weight, 12-10-8
Hammercurls 3sets, heavy(5-5-4)
Concentration curls 2 sets 10-10
Wedn: OFF
Thu: Quads + Side shoulders(no presses)
Legkick 3 sets 20reps
Legpress/Squats(shift this each time), 5 sets, 10-8-6-6-4
Squats light to the bottom(as in the bottom) 3 sets, 15-12-10
3 excersices for side of the shoulders, reps 8-12, 3 sets each
Fri: Biceps, Triceps(reps one week 10-12, next week 4-8)
DB curls 5 sets
Dips 5 sets
Scottcurls 3 sets
Sculls 3 sets
Incline DB curls(very incline bench), elbows as still as possible: 2 sets, 8-10reps
Tricepspress in cable cross: 2 sets 8-10
Last 1 set spidercurls 15-20reps
Last 1 set DB OH press
Sat: Off or Hammies + calfs
Legcurls 5 sets
SLDL 5 sets
Calfs Seated calfraise, 2 sets high reps very strict
standing calf raise, feet pointing in, 2 sets high reps strict
Sun rest or the one above.
This works very very good for about 4-5 weeks, Then I change into 1-1-1 system (workout EOD) for 2 weeks, then back on.
Importent is to Strech as a MOFO(seem to help me). The day after I do light movements for the sore bodypart. I also take 3-4g C-vit ED, antioxidants. I try to change my diet every third week from 2g protein per lb up to 2.5-2.7g per lb for 2 weeks.
mikey007 said:
Because with that split you essentially get one light tri day and one heavy day. One light bi day and one heavy.
shortstack
Banned
BOOEY said:
yeah your absolutley right, my tricepts are one of my stronger muscles, so i dont tend to worry about it as much as the rest.
shortstack
Banned
bent sitting side raises
mil press
side lateral raise
front raise
rear delts machine.
mil press
side lateral raise
front raise
rear delts machine.
Stacemranger
New member
JKurz1 said:
Front Military Press x 3
Upright Rows x 2
Lat Raises x 3 superset w/Front Raises x 3
Rear Delt Cable Raises x 3
MrRTTB
New member
NoJKurz1 said:
Well try this for delts
1 Seated side laterals(dumbells), work with the shoulders and not forearms/arms. Use a light weight, 5 sets where you might start with 20lb, 25lb, 30lb, 35lb, 45lb or something like that. Do not focus on reps, just do as many as you can.
You are now warmed up and ready.
2 Now try standing one arm side laterals with a dumbell, do 2 sets and strict(do not throw up th weight).
3 Military press in smithmachine. I like this a lot. I switch between DB's and smith. Sometimes standing militarypresses. Do 4 sets, heavy but never go down to your chest with the bar. Stop just under your head. Work your way up to 4-5reps
4 Front raise in cable cross machine. Use a bar and do as many as you can, 3 sets.
5: Now I like to seat down and do 2 sets of DB shoulderpresses, maybe to much maybe not..try
I like training back/rear shoulds and trapz with my back...
shortstack
Banned
JKurz1 said:
which is the same routine i mentioned. i use his delt routine too
JKurz1
Banned
MrRTTB said:No
Well try this for delts
1 Seated side laterals(dumbells), work with the shoulders and not forearms/arms. Use a light weight, 5 sets where you might start with 20lb, 25lb, 30lb, 35lb, 45lb or something like that. Do not focus on reps, just do as many as you can.
You are now warmed up and ready.
2 Now try standing one arm side laterals with a dumbell, do 2 sets and strict(do not throw up th weight).
3 Military press in smithmachine. I like this a lot. I switch between DB's and smith. Sometimes standing militarypresses. Do 4 sets, heavy but never go down to your chest with the bar. Stop just under your head. Work your way up to 4-5reps
4 Front raise in cable cross machine. Use a bar and do as many as you can, 3 sets.
5: Now I like to seat down and do 2 sets of DB shoulderpresses, maybe to much maybe not..try
I like training back/rear shoulds and trapz with my back...
I like it.......I'll give it a stab tonight..........tossing in rear delts, delts+rears back/trps.............
SEAT LATS-
15,20,25,30,35 - MANY AS POSS
STANDING LATS X 2 (STRICT)
MILTITARY SMITH TO FRONT (END WITH 4-5 REPS) X 4
FRONT RAISE CABLES X 3 X MANY AS POSSIBLE
SEATED DBELL PRESS X 2
BENT REARS X 3
shortstack
Banned
JKurz1 said:
yeah but i forgot to mention. the side laterals are cable laterals, done a specific way, so they dont hit the front delts as much. basically you grab the cable to were your holding it in your hand, but the actual cable line is running down, and behind your back to the pulley.. you got it???
shortstack
Banned
JKurz1 said:
huh....
bent over db side laterals 3-4 sets
db mil press 3-4
side cable laterals 3-4
front db raise 3-4
rear delt machine.3-4
I have a 3 week rotation:
week1:
Mon: Chest and Back (heavy)
Tues: Shoulders and Arms (light)
Weds: Legs (heavy)
Thurs: Chest and Back (light)
Fri: Shoulders and Arms (heavy)
Sat: Legs (light)
Sun: Rest
week 2:
Mon: Back and Bis (heavy)
Tues: Chest and Tris (heavy)
Weds: Legs (heavy)
Thurs: Rest
Fri: Shoulders (heavy)
Sat: Arms (heavy)
Sun: Rest
week 3:
Mon: Legs (heavy)
Tues: Chest (heavy)
Weds: Back (heavy)
Thurs: Shoulders (heavy)
Fri: Arms (heavy)
Sat: Rest
Sun: Rest
I like this routine because my body nevery adjusts. You may also say that i am overtraining. I would say in return this is what works for me and i love to be in the gym pretty much 6 days a week.
week1:
Mon: Chest and Back (heavy)
Tues: Shoulders and Arms (light)
Weds: Legs (heavy)
Thurs: Chest and Back (light)
Fri: Shoulders and Arms (heavy)
Sat: Legs (light)
Sun: Rest
week 2:
Mon: Back and Bis (heavy)
Tues: Chest and Tris (heavy)
Weds: Legs (heavy)
Thurs: Rest
Fri: Shoulders (heavy)
Sat: Arms (heavy)
Sun: Rest
week 3:
Mon: Legs (heavy)
Tues: Chest (heavy)
Weds: Back (heavy)
Thurs: Shoulders (heavy)
Fri: Arms (heavy)
Sat: Rest
Sun: Rest
I like this routine because my body nevery adjusts. You may also say that i am overtraining. I would say in return this is what works for me and i love to be in the gym pretty much 6 days a week.
junk
New member
shortstack said:
Not true. Or more accurately Not necessarily true
Each individual has distinctive genetics and there are slight changes biomechanically between individuals. A good example of people getting their Triceps almost exhausted with chest workouts are ectomorphs. Particularely they ones with long arms (more triceps work).
Several genetic factors that radically change tension and may influence auxiliary muscle work are:
Muscle to Tendon Ratio
What is the relationship between the muscle belly length and the tendon length.
Lever Lengths
Some people inherit short levers (bones) and other bodily proportions that give them a significant advangtage in biomechanical leverage. An individual with longer arms may actually be doing more work than someone with shorter arms, even when using less weight.
Tendon Insertion Points
Sometimes, we encounter an individual who was far stronger than he appeared to be. In fact, the person may have been incredibly strong despite not being very muscularly developed. Favorable points of tendon insertions may give substantial advantage.
Don't forget than FORCE X FORCE ARM = RESISTANCE TIMES X RESISTANCE ARM. (F X FA = R X RA)
As in regard to the Triceps being worked too much during chest workout,
my advice to these people would be to do something along the lines of what I do (I have long arms and pretty shitty genetics). Here are two tips:
Decline Dumbbell Presses Has much less emphesize on the triceps and deltoid anterior. Another plus you're getting is EMG tests (elecrical activity in the muscles) prove decline dumbbell presses to be much more favorable in working the pectoralis major. (not just the lower portion).
Incline presses - Try to work on a relatively low angle, like 30-35 degrees. Also try to keep this exercise for the end of the workout (when you would no longer "need" your triceps or deltoids too much (towards the end of the chest workout, like just before flys would be a good idea. Among chest exercises, Inclines and Dips would probably toast your triceps much more than other exercises.
Best to ya all
Last edited:
brickbatstone
New member
I am a volume junkie so I do alot of sets and reps when i am on.
Mon- Chest
Tues- Legs
Wed- Arms
Thu- Back
Fri- Shoulders
Sat- rest
Sun- rest
Usually do five different exercises per muscle group with 4 sets of 8-15 reps. Depending on how I fell, I add in 1-2 drop sets. Also, on Thurs (every other week) I do about 20 reps of squats, 20 reps of leg press and two drop sets of leg extensions. Thats just one set for the squats and leg press with 20 reps nonstop.
Mon- Chest
Tues- Legs
Wed- Arms
Thu- Back
Fri- Shoulders
Sat- rest
Sun- rest
Usually do five different exercises per muscle group with 4 sets of 8-15 reps. Depending on how I fell, I add in 1-2 drop sets. Also, on Thurs (every other week) I do about 20 reps of squats, 20 reps of leg press and two drop sets of leg extensions. Thats just one set for the squats and leg press with 20 reps nonstop.
shortstack
Banned
junk said:Not true. Or more accurately Not necessarily true
Each individual has distinctive genetics and there are slight changes biomechanically between individuals. A good example of people getting their Triceps almost exhausted with chest workouts are ectomorphs. Particularely they ones with long arms (more triceps work).
Several genetic factors that radically change tension and may influence auxiliary muscle work are:
Muscle to Tendon Ratio
What is the relationship between the muscle belly length and the tendon length.
Lever Lengths
Some people inherit short levers (bones) and other bodily proportions that give them a significant advangtage in biomechanical leverage. An individual with longer arms may actually be doing more work than someone with shorter arms, even when using less weight.
Tendon Insertion Points
Sometimes, we encounter an individual who was far stronger than he appeared to be. In fact, the person may have been incredibly strong despite not being very muscularly developed. Favorable points of tendon insertions may give substantial advantage.
Don't forget than FORCE X FORCE ARM = RESISTANCE TIMES X RESISTANCE ARM. (F X FA = R X RA)
As in regard to the Triceps being worked too much during chest workout,
my advice to these people would be to do something along the lines of what I do (I have long arms and pretty shitty genetics). Here are two tips:
Decline Dumbbell Presses Has much less emphesize on the triceps and deltoid anterior. Another plus you're getting is EMG tests (elecrical activity in the muscles) prove decline dumbbell presses to be much more favorable in working the pectoralis major. (not just the lower portion).
Incline presses - Try to work on a relatively low angle, like 30-35 degrees. Also try to keep this exercise for the end of the workout (when you would no longer "need" your triceps or deltoids too much (towards the end of the chest workout, like just before flys would be a good idea. Among chest exercises, Inclines and Dips would probably toast your triceps much more than other exercises.
Best to ya all
im sorry, no disrespect man, but i dont care what you say, if you are training and trying to isolate your chest, and you are truley fatiguing your tricepts by 70% then your skrewing up.i mean maybe this might be the case for .0001 of the population that has major disformaties in there body structure. i mean are you saying there is alot of people that can do a chest workout and do say 4 exercises, 3 sets each, and then when their done, it will only take them 1 exersise of 3 sets to fully blow out their tri's 100%. cause if you are, then i have yet to meet a person like that, and ive trained a couple hundred people and none of them can fully fatigue from this (including the females).
TheAssholeFomerlyKnownAsDBBT
New member
JKurz1 said:
Here's Dugdale's EATING routine...sorry no info on training except that same exercises are performed but with greater intensity, more weight for more reps.
shortstack
Banned
detroitbodybuildertigers said:
stop hogging all the post damn you!
TheAssholeFomerlyKnownAsDBBT
New member
detroitbodybuildertigers said:
^
shortstack
Banned
<
TheAssholeFomerlyKnownAsDBBT
New member
shortstack said:
Check out my link a few posts earlier
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