Post Your Routines

Training Bodybuilding
41

i changed my routine recently to be more bodybuilding oriented…although im still mainly doing lower rep work(2-5 rep range) on flat bench, deads, and front squats…

Monday - chest/triceps
bench
Incline Bench
Close grip bench
DB rolling extensions

Tuesday - Back thickness/width
Deadlift
Yates row
wide lat pull
v handle lat pull

Thurs - shoulders/biceps
High Incline press
BTN seated press
BB curl
DB Curl

Fri - Quads/Hams
Front Squats
RDL
Pullthroughs

I have limited equipment right now(training at home)but that situation will change soon…anyway this is good enough for now…I can hit everything with 100% intensity…

42

Monday:

Heavy Squat 3 x 5
Powercleans 3 x 6
Push Press 3 x 6/10
Abs 3/4 x 10 - 15
Reverse Hypers 3/4 x 8/12

Tuesday:

Bench - work up to max 1-4
BB Row - 3/4 x 5/8
DB Press - 3/4 x 6/10
Lateral Raise - 3/4 x 8/12
Tricep Ext - 3/4 x 8/12

Thursday:

Squat 3 x 8/10

Friday:

Deadlift - work up to Max 1-4
Weighted Chins/Pullups 3/4 x 5/8
Close Grip Bench 3 x 10

So this is based around Squat/Bench/Clean/Dead really. The rest are movments that address any particular weakness I decide I have at any given time. For example the close grip bench is for my Triceps which is my weak link in my Bench Chain. Sometimes I will do Thursdays short squat workout on the Friday before the Dead. In which case the Dead becomes a max effort rack pull as my quads are rendered slightly useless. Comments always welcome. This has served me well for last couple of months and yes, on that note, It may be time for a change… Will be going to possibly a Pendlay or Bill Starr 5x5 routine
next.

43

what the hell

day one

squats 6-10 reps
stiff leg deads 6-10 reps
seated calf raise 6-10 reps

then some leg presses and standing calves, if i can still walk then leg ext/leg curls

day two

bench press 6-10 reps
incline press 6-10 reps
dips 6-10 reps

then some db flat or inc bench, or crossovers/ and maybe some smith cg presses or rope/straight bar/vbar pressdowns

day three

deadlifts 6-10 reps
db rows 6-10 reps
hammer curls 6-10 reps

then maybe some pulldowns or seated rows, then some cable curls or ez bar curls, also some cable one arm wrist curls.

day four

shoulder press 6-10 reps
db shoulder press 6-10 reps
db shrugs 6-10 reps

then db laterals (front/side/rear), maybe an ab circuit

basically i ramp up to one top set for the first three exercises. each workout i increase reps/weight. i do pullups each workout 5 x max.

then i train more usually with machines/cables just to get a pump, because well, it feels productive. if i stall on an exercise i will instead do like 10 sets at the end of the workout of that exercise to really destroy it. if it is still stalled then i would switch it out for a different exercise.

i train m/t/w/th

so its 4 on three off. primarily because i work 24/7 from thu night to sun afternoon, and the gym closes on sunday at 3:00.

however i do bodyweight exercises or light bb or db exercises on friday for the next set of bodyparts. this means every week there is a new workout on monday, when i am rested better and gives me a better chance to make progress equally.

i do the pullups every day because its a weak point and then after 3 days of no pullups the increase each week. seems to be working, for now at least.

i also do 30 min cardio at least 4 x per week.

i pretty much made it really simple 2 exercises per big muscle, and one per small muscle and have just been making sure i progress every week. when i hit 10 or more reps i increase weight by 10 lbs or so.