MacDaddy Posted April 29, 2008 Report Share Posted April 29, 2008 post your routines now Quote Link to comment Share on other sites More sharing options...
J89 Posted April 29, 2008 Report Share Posted April 29, 2008 Week A:MonIncline BB/DB 3x5Flat DB 4x8Shoulder press/military press 3x8Dips/Pushdowns 3 x 10WedSquats 3 x 5Hyperextensons 3 x 10DB/BB Row 4 x 6DB/BB Curl 3 x 8FriFlat db/bb 3x5Incline DB/BB 4x8Shoulder press/military 2x8Skullcrushers 2x10Week B:Squat 2 x 5hyperextensions 3 x 10db/bb row 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15WednesdayBench Press 3 x 5, Incline Dumbbell Bench Press 4 x 8Military or Dumbbell Shoulder Press 3 x 8Skull Crushers 3 x 10Ab work 3 x 10FridayDeadlift 2 x 5Leg press 2 x 10Chin or lat pull-down 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15 Quote Link to comment Share on other sites More sharing options...
L Posted April 30, 2008 Report Share Posted April 30, 2008 I just go gym whenever i got time and do whatever i feel like doing 1 Quote Link to comment Share on other sites More sharing options...
HangTheDJ Posted April 30, 2008 Report Share Posted April 30, 2008 Week A:MonIncline BB/DB 3x5Flat DB 4x8Shoulder press/military press 3x8Dips/Pushdowns 3 x 10WedSquats 3 x 5Hyperextensons 3 x 10DB/BB Row 4 x 6DB/BB Curl 3 x 8FriFlat db/bb 3x5Incline DB/BB 4x8Shoulder press/military 2x8Skullcrushers 2x10Week B:Squat 2 x 5hyperextensions 3 x 10db/bb row 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15WednesdayBench Press 3 x 5, Incline Dumbbell Bench Press 4 x 8Military or Dumbbell Shoulder Press 3 x 8Skull Crushers 3 x 10Ab work 3 x 10FridayDeadlift 2 x 5Leg press 2 x 10Chin or lat pull-down 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15how long would you say it takes for one workout? Quote Link to comment Share on other sites More sharing options...
kahuna Posted April 30, 2008 Report Share Posted April 30, 2008 I just go gym whenever i got time and do whatever i feel like doing more or less the samei go every other-day and tend to alternate between the main muscle groups so i back and shoulders one dayand chest and abs the next session and just work the rest as i go along. i should get a proper system sorted out Quote Link to comment Share on other sites More sharing options...
L Posted April 30, 2008 Report Share Posted April 30, 2008 I just go gym whenever i got time and do whatever i feel like doing more or less the samei go every other-day and tend to alternate between the main muscle groups so i back and shoulders one dayand chest and abs the next session and just work the rest as i go along. i should get a proper system sorted outok yea thats more what i dochest and tricepsback and bicepslegs on absjus on some random days Quote Link to comment Share on other sites More sharing options...
djbmc Posted April 30, 2008 Report Share Posted April 30, 2008 monday:pull upsweighted rowspull downsdumbell rowstuesday:flat benchhammer pressincline machinepec decsThurs:Behind the neck shoulder pressLateral Cable RaiseUpright RowsPull Over machineSat:Leg PressThigh ExtensionBicep Curl MachineBicep Curl Cables Quote Link to comment Share on other sites More sharing options...
J89 Posted April 30, 2008 Report Share Posted April 30, 2008 Week A:MonIncline BB/DB 3x5Flat DB 4x8Shoulder press/military press 3x8Dips/Pushdowns 3 x 10WedSquats 3 x 5Hyperextensons 3 x 10DB/BB Row 4 x 6DB/BB Curl 3 x 8FriFlat db/bb 3x5Incline DB/BB 4x8Shoulder press/military 2x8Skullcrushers 2x10Week B:Squat 2 x 5hyperextensions 3 x 10db/bb row 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15WednesdayBench Press 3 x 5, Incline Dumbbell Bench Press 4 x 8Military or Dumbbell Shoulder Press 3 x 8Skull Crushers 3 x 10Ab work 3 x 10FridayDeadlift 2 x 5Leg press 2 x 10Chin or lat pull-down 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15how long would you say it takes for one workout?30-45 minsabout 1 hour if i do abs & cardio Quote Link to comment Share on other sites More sharing options...
StreetDreams Posted May 3, 2008 Report Share Posted May 3, 2008 Wheres the MOD in this room? Sticky this. Quote Link to comment Share on other sites More sharing options...
kahuna Posted May 3, 2008 Report Share Posted May 3, 2008 i went for a work out this morning with some mates who do parkorit was intense we wernt using weights, or any machines, but it was one of the best work outs ive had in ages, my whole body was screaming.was just bare push ups, pull ups, dips and they were pushing me so hard to keep going, might have to do it again Quote Link to comment Share on other sites More sharing options...
Maxxx Posted May 4, 2008 Report Share Posted May 4, 2008 mon- chest bicepswed- triceps and backfriday- shoulder and legswith days inbetween doing cardio, and down the boxing. Quote Link to comment Share on other sites More sharing options...
J89 Posted May 5, 2008 Report Share Posted May 5, 2008 For those looking for a split: Sample SplitsComing up with weightlifting workout routines and splits and programs isn't really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other peopleMonday - Chest/TricepsTuesday - offWednesday - Biceps/BackThursday - offFriday - Shoulders/LegsSaturday - offSunday - offMonday - Chest/BicepsTuesday - offWednesday - Shoulders/LegsThursday - offFriday - Back/TricepsSaturday - offSunday - offMonday - Chest/BackTuesday - ShouldersWednesday - offThursday - Biceps/TricepsFriday - LegsSaturday - offSunday - offRemember, these are just sample programs. Some people like to workout on the weekends, and I don't. So in all the samples I made them off days. It all depends on what days you have time to workout and/or when you want to workout which is why these are just samples, not splits you have to use. http://www.intense-workout.com/workout_routines.html Quote Link to comment Share on other sites More sharing options...
carpedeum Posted May 8, 2008 Report Share Posted May 8, 2008 monday - bis, tris cardiotuesday- shoulders, legs , intense cardiowed- restthursday - back, trapsfriday- chest, cardioabs done 3x/week at the beginning of trainingsat/sunday rest or v light workout Quote Link to comment Share on other sites More sharing options...
drifterman Posted June 22, 2008 Report Share Posted June 22, 2008 I box and do a pro routine when I'm at gym.. here it is:5 min legwork/skipping3 min on bags soft1 min sit ups3 min on bags hard1 min sit ups3 min on bags soft1 min sit ups3 min on bags hard2 min break10 min on pads with someone else10 min holding pads for someone elsethen 3 min sparring1 min break3min sparring1min break3min sparring1 min break2 min sit ups alternating between bent & straight legs2 min press ups15 min weights session at the end, don't know what all the different sh*t is but trainer shows me what 2 dothats the tuffest part cause after swinging for about an hour ur arms are deadout and my guy pushes me hard 2 keep going.Takes about 1 HR / 1 HR 15 minsi go 3 days a week; monday wednesday friday and i take the weekend off unless i got a fight (im amateur so there aint 2 many still)eating i eat OKbreakfast normally yoghurt+fruit+waterlunch sandwich with chicken/ham/turkey + salad + mustard + baked crisps + waterfinal meal same as lunch or ill cook a steak/turkey + salad + cottage cheese + waterif im hungry in the day I eat meat or sometimes a bowl of ceral + milkif anyone wants 2 get big upper body - shoulders arms + chest and be physichally strong this is for u. god knows i couldnt last 10 mins on treadmill running fast tho lol Quote Link to comment Share on other sites More sharing options...
Black. Posted October 8, 2008 Report Share Posted October 8, 2008 Week A:MonIncline BB/DB 3x5Flat DB 4x8Shoulder press/military press 3x8Dips/Pushdowns 3 x 10WedSquats 3 x 5Hyperextensons 3 x 10DB/BB Row 4 x 6DB/BB Curl 3 x 8FriFlat db/bb 3x5Incline DB/BB 4x8Shoulder press/military 2x8Skullcrushers 2x10Week B:Squat 2 x 5hyperextensions 3 x 10db/bb row 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15WednesdayBench Press 3 x 5, Incline Dumbbell Bench Press 4 x 8Military or Dumbbell Shoulder Press 3 x 8Skull Crushers 3 x 10Ab work 3 x 10FridayDeadlift 2 x 5Leg press 2 x 10Chin or lat pull-down 4 x 6Barbell or Dumbbell Curl 3 x 8Calf Raises 3 x 15Im gonna do this for a month and see wa gwan Quote Link to comment Share on other sites More sharing options...
Em Dott Posted October 20, 2008 Report Share Posted October 20, 2008 Monday - Chest, Biceps, ShouldersWednesday - Triceps, Back, ForearmsFriday - Abs, LegsEach visit I hit the bike and arm bicycle to get blood flowing through my system and then cool down on tbe bike once more at tehe nd. Quote Link to comment Share on other sites More sharing options...
Mr. Gayle Posted October 21, 2008 Report Share Posted October 21, 2008 5 Day SplitMonday, Chest and TrisTuesday, BackWedsnesday, LegsThursday, ShouldersFriday, ArmsDo SSCV every morning on empty. Quote Link to comment Share on other sites More sharing options...
Action Dan Posted January 29, 2009 Report Share Posted January 29, 2009 Monday - Chest, Biceps, ShouldersWednesday - Triceps, Back, ForearmsFriday - Abs, LegsEach visit I hit the bike and arm bicycle to get blood flowing through my system and then cool down on tbe bike once more at tehe nd.llow it.Do Chest/Tris as doing chest works tris too.Back/Bis for same reason.Shoulders/Legs. Quote Link to comment Share on other sites More sharing options...
Em Dott Posted January 29, 2009 Report Share Posted January 29, 2009 Monday - Chest, Biceps, ShouldersWednesday - Triceps, Back, ForearmsFriday - Abs, LegsEach visit I hit the bike and arm bicycle to get blood flowing through my system and then cool down on tbe bike once more at tehe nd.llow it.Do Chest/Tris as doing chest works tris too.Back/Bis for same reason.Shoulders/Legs.LOLThat is old. I adapted it after I amde that topic where I thought I had slept funny.I do Back and Biceps on the same day and chest and triceps on the same day respectively. Actually contemplating doing shoulders on a completely different day though. Sometimes I'll be too mashed to work them properly. Quote Link to comment Share on other sites More sharing options...
carpedeum Posted February 17, 2009 Report Share Posted February 17, 2009 new routine for february: High and low reps3 sets of 7 for each excersize (except abs and calves) try and stick with the same heavy weight for each set& finish off with 1 set of 25 reps with a light weight.this gives you a great pump.. i have been doing it since mid january tbh..and noticed how alot more vasc it makes me. try it for 3-5 weeks and see if anything changes for you. Quote Link to comment Share on other sites More sharing options...
jagz1992 Posted April 7, 2009 Report Share Posted April 7, 2009 WORKOUT 1: Chest, lats, triceps, absChestSmith machine incline presses 2 x 7-9High-low cable flyes 1 x 7-9Wide-grip dips (drop sets) 2 x 7Cable flyes (double-drop set) 1 x 7LatsPulldowns 1 x 7-9Undergrip pulldowns 1 x 7-9SupersetMachine pullovers 1 x 7-9Undergrip rope rows 1 x 7-9Undergrip rope rows 1 x 7-9TricepsLying extensions 2 x 7-9SupersetCable overhead extensions 2 x 7-9Bench dips 2 x 7-9AbsHanging kneeups 1 x maxSupersetHanging kneeups 1 x 7-9Incline kneeups 1 x maxSupersetAb Bench crunches (double set) 1 x 10Twisting crunches 1 x maxBench V-ups 1 x maxWORKOUT 2: Quads, hamstrings, calvesQuadricepsHack squats 2 x 7-9Leg extensions 1 x 7-9Leg extensions (drop set) 1 x 7Feet-forward Smith-machine squats orleg presses 1 x 7-9Squats 1 x 10HamstringsLeg curls 1 x 7-9Leg curls (drop set) 1 x 7Stiff-legged deadlifts 2 x 7-9Hyperextensions (drop set) 1 x 9CalvesLeg press calf raises 2 x 15-20Hack machine calf raises (drop set) 1 x 12Machine donkey calf raises 1 x 12Seated calf raises 2 x 10Lower backLower-back machine 1 x 10-12WORKOUT 3: Delts, midback, biceps, forearmsDeltsDumbbell upright rows 3 x 7-9SupersetSeated laterals 1 x 7-9Wide-grip upright rows 1 x 7-9Smith machine presses 1 x 7-9Seated dumbbell presses 1 x 7-9SupersetIncline one-arm laterals 1 x 7-9Cable laterals 1 x 7-9Bent-over laterals (drop set) 1 x 7-9MidbackMachine rows 2 x 7-9Bent-arm bent-over laterals (drop set) 1 x 7(5)SupersetMachine shrugs 1 x 7-9Dumbbell shrugs 1 x 7-9BicepsCable curls 2 x 7-9Concentration curls (drop set) 1 x 7One-arm spider curls 1 x 7-9Brachialis (indirect biceps hit)SupersetIncline hammer curls 1 x 7-9Rope hammer curls 1 x 7-9ForearmsSupersetReverse wrist curls 1 x 10-15Dumbbell reverse wrist curls 1 x 8-10SupersetWrist curls 1 x 10-15Dumbbell wrist curls 1 x 8-10Forearm rockers 1 x maxfive days per week: Monday,workout 1; Tuesday,workout 2; Wednesday,workout 3;Thursday, workout 1; Friday, workout 2. Workout 3 would be on the following Monday.GO HARD OR GO HOME. Quote Link to comment Share on other sites More sharing options...
carpedeum Posted April 8, 2009 Report Share Posted April 8, 2009 i do one main bodypart per workout... once a week giving space for recovery of major muscle groups involved in previous excerciseand using a 2 days on 1 day off routine. the 15min HIIT cardio comes immediately after your workout. Total workout time: 60-70mins. 2mins rest between setsday 1: ABS, ARMS & Traps day 2: LEGS + 15mins HIIT bike cardioday 3: RESTDay 4: ABS, Chest, 15mins cardio (step)Day 5: BACK, 15mins cardioDay 6: ABS, 45mins slow cardioDay 7: 30mins slow cardiousing the 7x4 + 25rep burnout: 7reps, 4 sets + 1 25 lightweight burnout set for ALL muscle groups apart from calves and absARMS:standing DB curls (after warmup of 15 reps)in kg's: 14,18,24,16, 10 for 25preacher curls: exbar & DB alternatingkg:15,18,22.5,20 10 for 25lying cable curls: kg:15, 17, 24, 22, 12 for 25concentration curls:8,8,8,10, 4 for 25barbell 25's to end.Triceps: weighted dips: should be done first as this is the heaviest set of excersizesadded kg: 15,20,40,35tricep kickbacks:kg: 12,18,22,22 10 for 25decline tricep press: (using the ez-bar)kg: 10,12,15,20, 12 for 25Seated cable tricep extensions using the rope:kg: 12,16,25,20, 12 for 25cable extensions:kg:2025 or to failureCHEST: (Dumbbells)flat bench press: warmupkg: 22,35,40,50, 20 for 25inclined press (charles glass style)kg: 25,32,35,28, 18 for 25decline bench press:kg: 20,35,40,32, 20 for 25lying cable flysKG: varies, but i keep the reps at 10 not 7 for 4 sets ending in a 25 rep light burnoutalternate with standing flysMachine flys: same as lying cable flysLEGS: standing squat warm up seated squats: (these work your glutes and hamstrings more, and place bigger emphasis on outer quads)kg: 60, 100,180,120, 60 for 25leg extensions: kg: 191, 180, 160, 120, 75 for 25barbell lunges: kg: 25 for all 3 sets, 20 for 25hamstring extensions: KG: 40-80, 20 reps for 2 setsSHOULDERS: warm upseated flys: (charles glass style) kg: 12,14,16,14, 10 for 25front extension flys: (charles glass)kg: same as abovesmith machine shoulder press (charles glass)kg: 20,25, 25.5, 14, 12 for 25BACKi alternate back days for upper back and lower back giving each section 2 weeks rest for maximum workoutupper back: 15-20 warmupweighted pullups;kg: 10,20,25,15 10 to failureT-bar rows: alternate between doing this and the weighted pull ups first..as they can tire you easilykg: 20,40,80,60, 50, 5 drop reps of eachback machine press:kg: 20,40,60, 55, 20 for 25cable pull downs: wide grip, close grip, V griplowerback:deadlift; kg: 60,100,140,150, 120, 60 for 25 cable rows(charles glass): weights varylat pulldowns (charles glass): weights varycable extensions (charles glass)bent over rows: (dumbbells)kg: 18,22,24,26 20 for 25Traps:ezbar upright rows;kg: 30,35,30,20, 12 for 25highpulls: alternate using kettle ball and barbellweight varies starting from 30dumbbell shrugs:kg: 35,50,55,57 25 for 25Barbell shrugs : alternate between DBkg: 100, 120, 60, 80, 50 for 25 [mix up doing front of bar, and behind the bar shrugs]ABS: i do so many variations i dont even know their names. but the swiss excercise ball is my abs best friend. i always aim for 20 reps of about 4-8 sets, remembering to include obliques. Quote Link to comment Share on other sites More sharing options...
Guest luckstar Posted April 8, 2009 Report Share Posted April 8, 2009 mite be askin a stupid qyestion carpe but wat do u mean when u say 60 for 25standing DB curls (after warmup of 15 reps)in kg's: 14,18,24,16, 10 for 25is that 25 reps in total overall Quote Link to comment Share on other sites More sharing options...
Roscoe Posted April 8, 2009 Report Share Posted April 8, 2009 Been on this for about 3 weeks now and going on sick for me:Monday:Back/Traps & cardioBB RowDeadliftsChest supported rowCable rows or chin upsTuesday:Chest & absBB Bench pressIncline Dumbbell pressDecline BB Bench pressDB flyes (varies from incline to flat)Wednesday:OFFThursday:Legs/Calves & cardioBB Squats LungesLeg curlsCalf raises (both sitting & standing)Friday:Arms house to ur mums houseBB Shoulder pressDb side lateral flyesBB CurlsHammer curlsConcentration curls or preacher curls using the ez barSkullcrushersTricep extensions5-6 reps for the main compound lifts (although i go up to 8 sometimes on the first few sets of the bench)HIIT/abs twice a weekI eat mostly clean foods, cheat about twice a monthbooze about once a month & started cutting the clubbin down to 1-2 times a month Quote Link to comment Share on other sites More sharing options...
carpedeum Posted April 8, 2009 Report Share Posted April 8, 2009 mite be askin a stupid qyestion carpe but wat do u mean when u say 60 for 25standing DB curls (after warmup of 15 reps)in kg's: 14,18,24,16, 10 for 25is that 25 reps in total overallthe 60 is KGs of weight used.14,18,24,16 = kgs of DBs. 25 reps is not the total, its one set. like i mentioned, you do 4 sets of 7 reps and then one 5th set of 25reps with a light weight to end each excercise Quote Link to comment Share on other sites More sharing options...
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