wats ur gym routine (1 Viewer)

[SDES]

i know that compounds should go first, but das just how i've been doing it since forever lol

wot can i do to change my stuff up, cuz my routines are basically SS + all those isolation exercises, i rly dunno what to add or take off

i lift on sun/wed/fri, alternating between two routines. the other is:

BB full squats: 3x10

BB flat bench press: 3x5

DB flat bench press: 3x8

DB flat flye: 3x8

BB close grip bench press: 3x6
DB tricep extension (1 hand): 3x6

BB lying row: 3x8

BB deadlifts: idk i'm sorting this out, dis shit make me da tired

leg extension: 3x8
leg curl: 3x8
DB 1 leg calf raise: 3x10


is the order messed on this too? DL + leg stuff at the end should be put right after squots? i d k
if these routines need an overhaul then let me know

 

[kfnmpah]

wait u srsly do wrist curls

lol m8

Arnold did wrist curlz.

 

[kfnmpah]

I'm doing low carb and clean diet. A no carb diet seems too extreme for me. Ive been taking jack3d very recently and holy fuck it's effective. Got my heart rate up and started sweating as if i was doing intense HIIT (havent sweat like this at the gym since i started)

Limiting myself to 16 sets of exercises per body group per sesh because i fear of more bad than good (catabolic). you seem pretty knowledgeable, what's your opinion of #sets per sesh?

Ugh, i took jack3d once and had the worst come down. I was so grumpy and tired. Lucky for me i'm cute when i'm grumpy.
How have yo ubeen taking it? Just pre-work out or just during the day??

aaaanyway, with sets/session it depends what I'm doing. With legs, I absolutely smash it, with everything else, I do what you do and do 16 sets. 4 exercises, 4 sets per exercise.
As I said, legs is a different story. Today, for example, I did:
single leg leg extension 4 sets each leg
leg press x 2 sets
leg press super set with leg curl x 2 sets
right leg (quad sweep slightly smaller than left :-() leg extension super set with leg press super set with leg curl x 2 sets
leg curl x 2 sets
sumo squats x 2
Sumo squats super set with single leg squats with rear leg raised on a bench (really works glutes and tear drop) x 2 sets
then 2 sets of the single leg squats by themselves
protein shake
calves

EDIT: this is just something I'm trying for 2 months. Usually I might only super set leg press with curl.

 

[kfnmpah]

i know that compounds should go first, but das just how i've been doing it since forever lol

wot can i do to change my stuff up, cuz my routines are basically SS + all those isolation exercises, i rly dunno what to add or take off

i lift on sun/wed/fri, alternating between two routines. the other is:

BB full squats: 3x10
BB flat bench press: 3x5
DB flat bench press: 3x8
DB flat flye: 3x8
BB close grip bench press: 3x6
DB tricep extension (1 hand): 3x6
BB lying row: 3x8
BB deadlifts: idk i'm sorting this out, dis shit make me da tired
leg extension: 3x8
leg curl: 3x8
DB 1 leg calf raise: 3x10


is the order messed on this too? DL + leg stuff at the end should be put right after squots? i d k
if these routines need an overhaul then let me know

I don't really know what you're trying to do. are you saying you do all that in one day?

What are you trying to get out of lifting?

Anyway, I'd recommend doing a 3 day split
Back/chest
Arms/shoulders
Legs

Back/chest:
Wide grip pull ups/lat pull down super set with close grip lat pull down/pull ups
Seated row/t-bar row
bent over row
Deadlifts (srs, most underrated exercise, this is a must in any serious lifter's routine)
Now, have half of your post work out shake OR buy some BCAA's and put them in your water bottle and drink while you're working out)
Push ups for a warm up
Incline DB press
Incline flies
Flat db press
Cable flies

Arms/shoulders (change up the order if you need to i.e. do biceps before triceps if you want. I need to do biceps first because if my triceps are fired my biceps won't)
Barbell 21's x 3 (srs, starting your biceps workout with these is peak)
Incline curls (really work the 'peak' of your biceps close to your elbow)
Seated hammer curls
Barbell curls or concentration curls
Lying triceps extension super set with bench dips
close grip bench press
Cable push down
Tricep dips
Have some pwo here if you're feeling fatigued
Seated shoulder press
Upright row super set with lateral raises
Front raises
Rear delt raises

Legs:
Leg extension (a general rule it is best to do compound first, but over loading a muscle can be good if you really want to develop it. You can put this 3rd if you want)
Hack squats (for epic quad sweep)
Leg press
Walking lunges
Leg curl super set with stiff legged dead lifts
Calves

Also, if you can, go another day to do weighted abs, rotator cuff and cardio.
Your rotator cuff is one of those smaller muscles used in bench press. I read an article by charles poliquin, some dude worked his rotator cuff for 12 weeks and DIDN'T bench at all and increased his bench by 60lbs.
Cardio: your heart is the most important muscle. Don't neglect it.

Yeah. cool

 

[RANK 1]

i think u guys r going a bit titf with typing up all your exercise programs....

 

[dionb2014]

Not sure really. I just follow the same workout as this guy called zyzz.

 

[SDES]

I don't really know what you're trying to do. are you saying you do all that in one day?

What are you trying to get out of lifting?

Anyway, I'd recommend doing a 3 day split
Back/chest
Arms/shoulders
Legs

~~ROOTEANE~~

Also, if you can, go another day to do weighted abs, rotator cuff and cardio.
Your rotator cuff is one of those smaller muscles used in bench press. I read an article by charles poliquin, some dude worked his rotator cuff for 12 weeks and DIDN'T bench at all and increased his bench by 60lbs.
Cardio: your heart is the most important muscle. Don't neglect it.

Yeah. cool

Is there something inherently wrong about my routines? I mean it's just Starting Strength plus/minus a few lifts and maybe fucked a little bit - alternating 2 routines in a week so ABA; BAB etc.

I'm doing all of this at home (so can't do cable stuff, which sux) with a small squat rack + standard barbell/dumbbells + bench with leg extension. I have about 150kg (2x20kg is supa convenient) of weights to spread around and I don't really have anything to do chin/pull-ups off.

 

[boris]

Arnold did wrist curlz.

i dont fink this guy is on arnolds level

bruce lee did wrist curls too

 

[boris]

I don't really know what you're trying to do. are you saying you do all that in one day?

What are you trying to get out of lifting?

Anyway, I'd recommend doing a 3 day split
Back/chest
Arms/shoulders
Legs

Back/chest:
Wide grip pull ups/lat pull down super set with close grip lat pull down/pull ups
Seated row/t-bar row
bent over row
Deadlifts (srs, most underrated exercise, this is a must in any serious lifter's routine)
Now, have half of your post work out shake OR buy some BCAA's and put them in your water bottle and drink while you're working out)
Push ups for a warm up
Incline DB press
Incline flies
Flat db press
Cable flies

Arms/shoulders (change up the order if you need to i.e. do biceps before triceps if you want. I need to do biceps first because if my triceps are fired my biceps won't)
Barbell 21's x 3 (srs, starting your biceps workout with these is peak)
Incline curls (really work the 'peak' of your biceps close to your elbow)
Seated hammer curls
Barbell curls or concentration curls
Lying triceps extension super set with bench dips
close grip bench press
Cable push down
Tricep dips
Have some pwo here if you're feeling fatigued
Seated shoulder press
Upright row super set with lateral raises
Front raises
Rear delt raises

Legs:
Leg extension (a general rule it is best to do compound first, but over loading a muscle can be good if you really want to develop it. You can put this 3rd if you want)
Hack squats (for epic quad sweep)
Leg press
Walking lunges
Leg curl super set with stiff legged dead lifts
Calves

Also, if you can, go another day to do weighted abs, rotator cuff and cardio.
Your rotator cuff is one of those smaller muscles used in bench press. I read an article by charles poliquin, some dude worked his rotator cuff for 12 weeks and DIDN'T bench at all and increased his bench by 60lbs.
Cardio: your heart is the most important muscle. Don't neglect it.

Yeah. cool

i've got a workout we can do together if you know what i mean

 

[sanctify]

Ugh, i took jack3d once and had the worst come down. I was so grumpy and tired. Lucky for me i'm cute when i'm grumpy.
How have yo ubeen taking it? Just pre-work out or just during the day??

aaaanyway, with sets/session it depends what I'm doing. With legs, I absolutely smash it, with everything else, I do what you do and do 16 sets. 4 exercises, 4 sets per exercise.
As I said, legs is a different story. Today, for example, I did:
single leg leg extension 4 sets each leg
leg press x 2 sets
leg press super set with leg curl x 2 sets
right leg (quad sweep slightly smaller than left :-() leg extension super set with leg press super set with leg curl x 2 sets
leg curl x 2 sets
sumo squats x 2
Sumo squats super set with single leg squats with rear leg raised on a bench (really works glutes and tear drop) x 2 sets
then 2 sets of the single leg squats by themselves
protein shake
calves

EDIT: this is just something I'm trying for 2 months. Usually I might only super set leg press with curl.

nice. I take it around 35 mins before my workout, mayb a bit more than one scoop. No crash, just intensity.
I don't do many sets for legs, mayb max around 12 but each set I do minimum 15 reps? Around 45sec break in between each set

Legs:
1x15 light weight squat
2x20 medium weight squat
2x15 medium weight squat
3x15 legpress
2x12 curl
2x15 calf raises
brotein shake

oh and with jack3d, im rotating my dosage - 3x in one week (for back, chest and legs) at mayb 1 scoop, 3x in another week at 1.5 scoops then skip 2 weeks without it

 

[x.Exhaust.x]

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps.

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

 

[Greshem]

Hi All,
This is my weekly gym routine. I exercise 5 days a week and took 2 days off to relax my toned muscles.
Monday shoulders, chest and triceps.
Tuesday legs, back and biceps.
Wednesday All abs related exercises.
Thursday shoulders, chest and triceps again.
Friday dead lift, legs and biceps.

 

[boris]

^ thats not a routine

 

[lauraleopard]

ive been goin to the gym for weeks now gettin pretty strong too haha, dis is my routine

- 3x10 bicep curls (10kg)
- 3x5 squatz (15kg)
- 2x50 situpz
- 5x5 chest presses (10kg)


dis is tha end result

wallaaah cuz

LOL what end result, u have no muscles, why dont u try real weight training with bench and dumbbells, and looks like ur gunna need to eat more to put on mass

 

[boris]

Interests
fitness, weight training, call of duty zombies
Favourite Music
nicki minaj

my kind of gurl

 

[RANK 1]

LOL what end result, u have no muscles, why dont u try real weight training with bench and dumbbells, and looks like ur gunna need to eat more to put on mass

i think you should read some of the thread first

 

[oisac]

Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps.

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

Your going to burn out with university, social life commitments and time to workout. Try going 3-4 days a week....6 is abit to much unless your 'uge and shredded.

 

[kfnmpah]

Your going to burn out with university, social life commitments and time to workout. Try going 3-4 days a week....6 is abit to much unless your 'uge and shredded.

pfft, i'm in the gym 7 days a week: 6 days training, 2-4 days working, i have/go out with friends, i do well at uni, i manage to have time to relax, cook food for the week and visit my family in sydney.

i'm sorry for judging when i don't really know you, but you are starting to annoy me a great deal.

my updated routine: everything is 4x8-12 unless otherwise specified

monday: back
assisted pull-ups or lat pull down (wide grip superset with close grip)
bent over row
deadlift superset with seated row
bent over row underhand grip
assisted pull-ups til failure

Tuesday: chest/shoulders:
incline db press superset with flies
flat db press super set with flies
cable flies
lady push ups til failure
seated db press
upright row
lateral raises
rear delt raises
chest press dropset before protein shake

Wednesday: Legs (favourite)
Lying leg curl
Hack squat
Leg extension
Leg curl superset with leg press (gotta catch my hamstrings up)
db step up or walking lunges
calves (seated calf raise, standing calf raise drop set)
hacksquat til failure before protein

Thursday: Back(weakest point, so i work it twice)
bent over row drop set
assisted pull ups (wide grip)
Lat pull down superset with seated row
bent over row underhand grip

Friday: Arms:
barbell 21's x 3
incline curl
spider curls (OMG new favourite)
standing barbell curl
lying triceps extension
cable pushdown
close grip bench press
cable pull down (underhand grip)
dips
barbell 21's x 1

saturday: shoulders and HIIT (i also do HIIT on arms day and 1st back day)

 

[oisac]

pfft, i'm in the gym 7 days a week: 6 days training, 2-4 days working, i have/go out with friends, i do well at uni, i manage to have time to relax, cook food for the week and visit my family in sydney.

i'm sorry for judging when i don't really know you, but you are starting to annoy me a great deal.

my updated routine: everything is 4x8-12 unless otherwise specified

monday: back
assisted pull-ups or lat pull down (wide grip superset with close grip)
bent over row
deadlift superset with seated row
bent over row underhand grip
assisted pull-ups til failure

Tuesday: chest/shoulders:
incline db press superset with flies
flat db press super set with flies
cable flies
lady push ups til failure
seated db press
upright row
lateral raises
rear delt raises
chest press dropset before protein shake

Wednesday: Legs (favourite)
Lying leg curl
Hack squat
Leg extension
Leg curl superset with leg press (gotta catch my hamstrings up)
db step up or walking lunges
calves (seated calf raise, standing calf raise drop set)
hacksquat til failure before protein

Thursday: Back(weakest point, so i work it twice)
bent over row drop set
assisted pull ups (wide grip)
Lat pull down superset with seated row
bent over row underhand grip

Friday: Arms:
barbell 21's x 3
incline curl
spider curls (OMG new favourite)
standing barbell curl
lying triceps extension
cable pushdown
close grip bench press
cable pull down (underhand grip)
dips
barbell 21's x 1

saturday: shoulders and HIIT (i also do HIIT on arms day and 1st back day)

Why are you so angry when l haven't directly sworn, targeted you not even once? This is my opinion, user's will perceive it differently. If you have time to do all of that, congratulations not everyone can do what you do. Just like the HSC some people can handle studying 3hours + a day some can't. As l said that is just my opinion the user didn't have to listen to me. Thanks for showing your concern to my replies, lol.

 

[Chemical Ali]

squatz
deadlift
bench

3 sets of 6
3 days a week ~30 minutes workout

big macs provide all my nutrition