What's your routine?

[apiewithhoboliftingaroma]

There hasn't been one of these for a while. So I thought I'd chuck this up, see how people are going, what they have changed - if they have changed anything in their routine - and what results have been achieved.

Feel free to add in your diet and supplements too.

I've just come off a hectic period of work and uni so I was only doing 3 mini-sessions a week for the last 3-4 months.

Tomorrow I start my full taining again and looking forward to it. Still spending the rest of today putting the final touches to it, right supplements, a couple of alternatively exercises to mix it up etc.

Will post it when completed.

 

[woody]

my routine hasn't changed much over time , about only thing that has changed is the weights , i did have a break for awhile had some circumstances that made me take a break , might not be the best routine , but it works for me

Monday---Biceps, Back and abs
2sets/8reps bicep curls
2sets/8reps Dumbbell Lying Row
2sets/8reps weighted situps

Wednesday---Chest and Triceps
3sets flat barbell bench press ,pyramid 12,8,5,3
2sets incline dumbell bench press
2sets close-grip barbell bench press


Friday--- Shoulders
3sets/8reps Barbell Military Press
2sets/8reps Dumbell Press (standing)
2sets/8reps Dumbell Side-Lateral Raises
2 sets Front Plate Raise 10kgs

Saturday-- Legs
4sets/8reps Dumbell Squats
2sets/8reps hampstring curls
2sets/8reps leg lifts

 

[Cruxis]

Monday - Back + Bi's + abs
3 sets/10 reps - T-Bar
4 sets/12 reps - One arm Dumbell row
4 sets/12 reps - Front pulldowns

4 sets/10 reps - Bicep curls
4 sets/10 reps - Preacher curls

4 sets/failure - Decline situp
4 sets/failure - Hanging leg raise

Tuesday - Chest + Tri's
4 sets/10 reps - Flat bench smith press
3 sets/12 reps - Incline dumbell press
3 sets/12 reps - Chest flys

4 sets/10 reps - Pushdowns
4 sets/12 reps - Lying Triceps extensions/French Press/skull crushers/ whatever other name they have.

Thursday - Traps + delts + abs
4 sets/10 reps - Over head press
3 sets/12 reps - Lateral Raise
3 sets/12 reps - Bent over Raise

4 sets/12 reps - Upright row
4 sets/8 reps - Barbell Shrugs

4 sets/failure - Cable crunch with a twist
4 sets/failure - Oblique crunch

Friday - Legs
3 sets/20 reps - Leg extensions
4 sets/15 reps - Squats
2 sets/20 reps - Leg press
4 sets/15 reps - Lying Leg Curls
3 sets/12 reps - Seated Calf Raise

 

[The Hulk]

Right now I'm on a 3 day split.

Chest/Back
Legs
Delts/Arms

Working well so far right now.

 

[rotas]

Day 1: Chest, Shoulders, Triceps
Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)
Military Press
Lateral Raises

Day 2: Legs, abs
Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)
Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)
Calf Raises (12 reps x 3 sets)

Day 3: Back, Biceps, Forearms
Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)
Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

for cardio i throw a few punches into the bag

 

[MrJuice]

Im on 4X per week with a rest day in between most days

Day 1: Back & Bis

Day 2: Chest & Tris

Day 3: Legs

Day 4: Shoulders

 

[Rexy_87]

Ive just finished my new workout for my 1st week which goes like this - WHAT USE THINK???
(THIS IS ALL ON MY HOME GYM)

DAY 1 - CHEST,BICEPS
*Incline Bench Press
*Flat Bench Press
*Decline Bench Press
*Bicep Curl
*Close Grip Chin Ups
*Reverse Curl (forearms)

DAY 2 - LEGS
*Squat
*Leg Extension
*Leg Curl
*Calf Raise

DAY 3 - REST DAY

DAY 4 - SHOULDERS,TRICEPS
*Barbell Shoulder Press
*Front Raises
*Side Raises
*Upright Row
*Shrugs
*Tricep Pulldown

DAY 5 - REST DAY

DAY 6 - BACK
*Deadlift
*Lat Pulldown
*Cable Row
*Bent Over Row
*Wide Grip Pullups

DAY 7 - REST DAY

 

[Cruxis]

Why do you only do 1 exercise for triceps? If you're just going to do one, do lying tricep extensions instead.

 

[nate]

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Off
Day 6: Repeat cycle

 

[apiewithhoboliftingaroma]

ok so I didn't get around to posting my routine. sorry guys. anyway it was
Day 1 - chest and shoulders
Day 2 - legs
Day 3 - triceps and biceps
day 4 - back and abs

I've just completed my first day of my second routine. This one is more general and focusing on maintain muscle while stripping more fat.
It goes as follows:
Day 1 - Shoulders, triceps, biceps and Abs
Day 2 - Legs, Back and Abs
I repeat each day twice a week. Also I run for 20 minutes after weights.

I am now taking the following supplements:
First thing in morning, 1 tsp of Arginine (musashi) with .5 tsp Lysine (musashi
Perfect Protein chocolate flavoured 2 scoops with milk
Post workout I use Nutrabolics anabolic window (basically creatine, BCAAs and a couple other amino acids)