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Would like to hear some of your workout routines.
- Thread starter scout420
- Start date
I've only been working out for about a year but here's where i'm at:
Typical chest and tri's day for me
CHEST
Exercise Reps Sets Weight
30o Smith Bench Press* 6 3 195
Decline (Hammer) Bench Press 6 3 2x125
Incline Dumbbell Fly 6 3 40
TRICEPS
Exercise Reps Sets Weight
French Press (Skull Crushers) 6 3 90
Triceps Press Down 8 3 80
ABS
Exercise Reps Sets
Crunches 60 3
Here's my split:
DAY WORKOUT CARDIO
Day 1 Chest, Triceps
Day 2 Rest
Day 3 Back, Biceps 30mins
Day 4 Rest 30mins
Day 5 Legs, Shoulders 30mins
Day 6 Rest
Typical chest and tri's day for me
CHEST
Exercise Reps Sets Weight
30o Smith Bench Press* 6 3 195
Decline (Hammer) Bench Press 6 3 2x125
Incline Dumbbell Fly 6 3 40
TRICEPS
Exercise Reps Sets Weight
French Press (Skull Crushers) 6 3 90
Triceps Press Down 8 3 80
ABS
Exercise Reps Sets
Crunches 60 3
Here's my split:
DAY WORKOUT CARDIO
Day 1 Chest, Triceps
Day 2 Rest
Day 3 Back, Biceps 30mins
Day 4 Rest 30mins
Day 5 Legs, Shoulders 30mins
Day 6 Rest
this is what I did while I am doing now I switch mine up a lot too so my body doesn't stay in a routine because then your body gets used to what you make it do and your results aren't so good I switch it up every two or so months...but right now this is what I am doing:
Monday-Chest, abs
Flat barbell
Dec barbell or dumbbell
Inc barbell or dumbell
cable cross overs
Inc flys
Dec flys
Tuesday-Back,cardio
T-bar rows
lat pulldowns
reverse pulldowns
seated rows
one armed dumbell rows
deadlifts
Wednesday-Legs, abs
Squats
leg press
leg extention
ham curls
standing calf raises
seated calf raises
Thursday-off day/ cardio, abs
Friday- shoulders, cardio
power cleans
dumbell press
seated arnold press
rear delt flys
front raises
Saturday-bis, tris, abs
one arm preacher curls
seated alternate hammer curls
barbell curls
incline french press
tri pushdowns
closegrip bench
Sunday-off day cardio/abs
I just started my CKD diet and I still am following it I am not doing just tow day workouts and getting good results
Monday-Chest, abs
Flat barbell
Dec barbell or dumbbell
Inc barbell or dumbell
cable cross overs
Inc flys
Dec flys
Tuesday-Back,cardio
T-bar rows
lat pulldowns
reverse pulldowns
seated rows
one armed dumbell rows
deadlifts
Wednesday-Legs, abs
Squats
leg press
leg extention
ham curls
standing calf raises
seated calf raises
Thursday-off day/ cardio, abs
Friday- shoulders, cardio
power cleans
dumbell press
seated arnold press
rear delt flys
front raises
Saturday-bis, tris, abs
one arm preacher curls
seated alternate hammer curls
barbell curls
incline french press
tri pushdowns
closegrip bench
Sunday-off day cardio/abs
I just started my CKD diet and I still am following it I am not doing just tow day workouts and getting good results
Baby Gorilla
New member
Here's mine....
I use the 5-day program in the Muscle Now program. It's gotten me good results, and I'm happy with it.
Three Routines...
1 -- Flat Bench Press, Incline Press, Shoulder Press, Side Lateral Raises, Ab Crunches
2 -- Lat Pull Downs, Seated Row, Shrugs, Dead Lift, Overhead Tricep Press, Dips
3 -- Squats, Leg Curls, Preacher Curls, Barbell Curls, Forearm work, Calf Raises
You rotate these Mon-Fri like this....
1,2,3,1,2 - Week 1
3,1,2,3,1 - Week 2
2,3,1,2,3 - Week 3
Intensity Variation is the change up factor (all exercises are set with weight that achieves failure between min and max rep)....
Week 1 -- 2 sets (8-11 reps) w/2 min rest period
Weeks 2 & 3 -- 3 sets (4-7) w/90 sec rest
Week 4 -- 4 sets (8-11) w/1 min rest
Weeks 5 & 6 -- 5 sets (4-7) w/1 min rest
It is hard to track prgress as you must compare achievment in Week 1 against another Week 1, but I'm getting steady and consistent results.
You can vary exercises. I no longer do chest work with a bar, I now use dumbells. I do something different for triceps other than an overhead press. I use a dip machine because my gym has no freestanding dip frame I can use. You should use a leg press machine if your knees won't handle the stress of a freeweight squat. Etc.
I use the 5-day program in the Muscle Now program. It's gotten me good results, and I'm happy with it.
Three Routines...
1 -- Flat Bench Press, Incline Press, Shoulder Press, Side Lateral Raises, Ab Crunches
2 -- Lat Pull Downs, Seated Row, Shrugs, Dead Lift, Overhead Tricep Press, Dips
3 -- Squats, Leg Curls, Preacher Curls, Barbell Curls, Forearm work, Calf Raises
You rotate these Mon-Fri like this....
1,2,3,1,2 - Week 1
3,1,2,3,1 - Week 2
2,3,1,2,3 - Week 3
Intensity Variation is the change up factor (all exercises are set with weight that achieves failure between min and max rep)....
Week 1 -- 2 sets (8-11 reps) w/2 min rest period
Weeks 2 & 3 -- 3 sets (4-7) w/90 sec rest
Week 4 -- 4 sets (8-11) w/1 min rest
Weeks 5 & 6 -- 5 sets (4-7) w/1 min rest
It is hard to track prgress as you must compare achievment in Week 1 against another Week 1, but I'm getting steady and consistent results.
You can vary exercises. I no longer do chest work with a bar, I now use dumbells. I do something different for triceps other than an overhead press. I use a dip machine because my gym has no freestanding dip frame I can use. You should use a leg press machine if your knees won't handle the stress of a freeweight squat. Etc.
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