let's post our routines to liven up this board!

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  1. #16
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    Mines also MWF

    Monday - Chest/Bi's
    Flat bench
    incline bench
    Flat flies
    Dips
    BB curl
    Preacher curl
    Alt DB curl or hammer curl

    Tues - Legs shoulders
    Hack squat
    Leg press
    standing calf raise
    Seated calf raise
    Leg ext
    leg curls
    Military press
    Arnolds
    lateral raise

    Friday - Back, tris
    Pulldowns
    bent over rows
    DB rows
    Shrugs
    Pushdowns
    scull crushers
    narrow grip bench


    I'm taking a break from Squats and deadlifts for a couple of weeks just to mix things up a bit but they'll be back in the mix soon as I miss them already.

  2. #17
    harms50208
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    Devastation25,
    You bet, I like high volume and working body parts twice a week. I have found it best though not to work chest twice. Working chest twice along with shoulders is too much. I work shoulders twice but one day I do heavy work, up right rows, military press the next time I do light stuff like lateral raises and front raises.
    Also I will change my routine from time to time from heavy weight low reps and lower weight higher reps.

  3. #18
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    Monday:

    Bench 2 warm-ups 3 work-sets
    Dips 2 to failure (gotta buy a Weight belt)
    Wide grip chins 2 to failure
    Deads 2 warm-ups 2 work sets
    BB Rows 3 Work sets
    Shrugs 1 set

    Wednesday:
    Squats 2 warm-ups 3-4 work-sets
    SLDL's 3 work-sets
    Calves 3 work-sets

    Friday/Saturday:
    Incline Bench (45 degrees) 2 warm 3 work sets
    DB Mil Press 2 work sets
    Side laterals 2 work sets
    BB Curls 2 work sets
    hammer curls 2 work sets
    Skulls 3 work sets
    Dips 2 sets

    I started this about 5 weeks ago for variety, my old workout looked just like Scotty's.


  4. #19
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    Workout #1 -- Chest and Back
    Muscle Group Exercise Sets
    Chest Flat barbell/dumbbell bench press 1 Warm up set (15 easy reps)
    1 set of10 repetitions
    4 sets of 8 repetitions

    Incline barbell/ dumbbell bench press 1 set of10 repetitions
    3 sets of 8 repetitions

    Decline barbell/ dumbbell bench press 1 set of10 repetitions
    3 sets of 8 repetitions

    Back Front lateral pull downs 4 sets of 12 repetitions

    Dumbbell rows 4 sets of 12 repetitions

    Rowing machine 4 sets of 12 repetitions

    Workout #2 -- Biceps and Triceps
    Muscle Group Exercise Sets
    Biceps Standing alternate dumbbell curls 1 Warm up set (15 easy reps)
    4 sets of 8 repetitions

    Standing barbell curls 4 sets of 8 repetitions

    Preacher curls 4 sets of 8 repetitions


    Triceps Close grip bench press 1 Warm up set (15 easy reps)
    4 sets of 8 repetitions
    Flat bench curl bar extensions 4 sets of 10 repetitions

    Cable push downs 4 sets of 10 repetitions

    Workout #3
    Legs Squats
    leg Press
    Leg curls
    Calve raises

    Shoulders Military press
    Dumbbell press
    Side laterals
    Rear laterals


    Supplement each workout with 40 minutes of cardiovascular conditioning. The treadmill on a subtle incline at a joggers pace is a good choice to achieve this conditioning.

    For each exercise:
    · For your first set, start with a weight that you completed for eight repetitions the last time that you performed the exercise.
    · For the following sets, increase the weight in small increments, and strive to achieve eight repetitions.
    · When you reach a weight that you can not achieve eight repetitions with, then stay with that weight until you achieve eight, and then increase the weight again in small increments.

    This information is confidential and the property of Charles A. Kierklo. It shall not be duplicated or reproduced, in whole or in part, except with the express written permission.. The information contained within this document shall not be disclosed to third parties.


  5. #20
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    Monday: chest, back
    Wedensday: legs, abs
    Thursday: cardio
    Friday: chest, arms

    each exercise preformed at my max for 5.

    [This message has been edited by king_gregz (edited 01-07-2001).]

  6. #21
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    Here is my current routine:

    Monday

    Legs
    3 (quads) - squat, leg press, or lunges
    3 (quads) - hack squat

    3 (Hamstrings) - laying, standing, or sitting leg curls
    3 (Hamstrings) - laying, standing, or sitting leg curls

    Tuesday

    3 (shoulders) - press, machine, DB, or barbell
    3 (shoulders) - side laterals, machine, cable, or DB
    3 (shoulders) - upright rows, either barbell or cable

    3 (triceps) - dips, close-grip benches,or lying tri ext.
    3 (triceps) - pulley pushdows, or one arm DB extensions
    2 (triceps) - etc. they are just so many tri. exercises!!!


    Thursday

    4 (back) - these are chins ( i do 50)
    3 (back) - deadlifts, barbell bent rows, or machine rows
    3 (back) - seated pulley rows,or close-grip pulldowns, etc.
    3 (traps) - machine, DB, or barbell shrugs

    3 (rear-delts) - bent cable laterals or revers peck-deck

    Saturday

    3 (chest) - Incline DB, barbell or machine press
    3 (chest) - Flat DB, barbell, or machine press
    2 (chest) - Dips, incline or flat flys or decline flys
    2 (chest) - decline DB, machine, or barbell press


    3 (biceps) - Barbell curl or DB curl
    3 (biceps) - preacher curl, pull-ups,or cable curls, etc.


    3 (forearms) - Reverse Barbell curl or hammer curl
    3 (forearms) - wrist curl or reverse wrist curl

  7. #22
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    Triple P,
    How long have you been doing this work out, and how good are the results are getting from it. I really like the looks of it and i am seriously thinking about giving it a try. I like my routine now, but i like to move things around. Keeps things interesting. Thanks.

  8. #23
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    I've only been doing this workout for like 2 weeks, before I was training for strength (I did 6 sets of one basic compound exercise, taking the reps from 3 to 5)

    The results are very good - last night I did legs and I swear I almost died!!! Man, I did Squats followed by Hack Squats FOLLOWED by lying leg curls. I did this 3 times. The first time it was easy, I only needed like 1 minute rest before doing it again. By the second time I needed like 3minutes to recover. After the second set of these I didnt even feel like doing it again, but I did anyways. It was a GREAT workout, man.

    I know that my routine looks simple and easy, and has few sets - but it is HARD when done correctly.

  9. #24
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    Thanks Triple P. I like it, because it is very straight forward and seems like i could get it done in an hour. I like to be in the gym, but I don`t like to be in there all night. I have other things that I have to get done too. Some times the simple straight forward things are just as good if not better than the complex things. Thanks again.

  10. #25
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    My current Routine is to support my Rugby Training and to maintain body weight.

    Day 1&4 Chest.
    Dips 6 sets 15-20 reps.
    Incline DB press 5 sets 8-10 reps.
    Flat DB press 5 sets 8-10 reps
    Feet raised push ups 4 sets to failure.
    Neck Extension 4 sete 12 reps

    Day 2&5 Back & Shoulders.
    Chin Ups 6 sets 10-12 reps
    EZ reverse grip row 5 sets 8-10 reps
    Single arm row. 5 sets 8-10 reps
    Dumbbell shoulder press 5 sets 8-10 reps
    EZ upright row 5 sets 8-10 reps

    Day 3 Legs.
    Squats 6 sets 15-20 reps
    Hack Squats 6 sets 12-15 reps
    Stiff leg deadlift 6 sets 10-12reps
    Dumbell calf raises 6 sets 15-20 reps.

    I only train legs once because Rugby training consists of a lot of sprint work.
    I train abs on Tuesdays and Thursday at Rugby Training and it varies on every session.
    I have only been on this for 2 weeks,it was given to me by a former New Zeland All Blacks coach.
    I also supplement with Creatine and a protien meal replacement.



    ------------------
    What doesn't kill us
    makes us strong

  11. #26
    Bench_It!!
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    Bench workout on Days #1 and #3 are from the "Add 50 pounds to u'r bench" program.

    Day#1
    Bench program
    Decline Bench 3x8
    Dumbell Bench Press 3x8
    Shoulder Press 3x8
    Shrugs 3x8
    Standing Tricep Extension 3x8
    Dips 3x6

    Day#2 OFF

    Day#3
    Narrow Grip Pull-Down 3x8
    Barbell Row 3x8
    Preacher Curl 3x8
    Deadlift 3x8
    Seated Row 3x8
    Calf Raise 40-20-10

    Day#4 OFF

    Day#5
    Bench Program
    Incline Press 3x8
    Butterflies 3x8
    Inclined Butterflies 3x8
    Cross Body Cable Raise 3x8
    Lateral Raises 3x8
    Standing Tricep Extension 3x8
    Dips 3x6

    Day#6
    Squats 3x8
    SL Deadlift 3x8
    Leg Press 3x8
    Leg Curl 3x8
    Calf Raises 3x8
    Reverse Grip Pull-Down 3x8
    Concentration Curls 3x8
    Seated Hammer Curls 3x8
    Inclined Dumbell Curl 3x8

    Day#7 OFF



    ------------------
    Shut up and LIFT!

  12. #27
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    Day 1 - Chest
    flat bench- 1-2 warm up sets, 3 working sets
    incline bench- 3 sets
    flies - 3 sets
    dips - 35 total

    Every other month, I'll alternate dips with decline bench press.

    Day 2 - Back
    wide grip pull ups/close grip chin-up - 40 total (vary the grip from workout ot workout)
    bent over rows- 1 warm-up, 3 working sets
    deadlifts - 3 sets
    shrugs - 3 working sets
    weighted hyperextentions - 2 sets

    Day 3 - Legs
    squats - 1 warm up, 3 working sets
    Stiffleg Deads - 3 working sets
    front squats - 2-3 sets
    leg curls - 2 sets
    Standing Calf raises raises - 3 sets

    Day 4 - arms, shoulders and abs

    wide grip curls - 3 sets
    alternating dumbell curls - 3 sets
    reverse preacher curls - 2 sets
    close grip bench press - 3 sets
    skullcruchers - 3 sets

    rear military press - 3 sets
    lateral raises - 3 sets
    rear delt raises - 3 sets

    weighted crunches - 3-4 sets 10 reps
    leg raises - 4 sets 10 reps
    seated side bends - 2-3 sets 20-40 reps
    seated torso twist - 2-3 sets each to failure

    I try to workout/rest every other day.

  13. #28
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    Day 1:
    Cable Crunches
    Machine Crunches
    Inclined Situps
    Good-mornings
    Deadlifts
    One-Arm DB Bent-Over Row
    Wide-Grip B-T-Neck Pulldown
    Machine Seated Rows

    Day 2: Cardio

    Day 3:
    Barbell Bench Press
    Incline Bench Press
    Decline Bench Press
    Pec Deck Flyes
    Dumbbell Shrugs
    Smith Machine Front Press
    Lateral Dumbbell Raises
    Seated Dumbbell Press

    Day 4:
    Seated Leg Press
    Smith Press
    Leg Extensions
    Seated Calf Raises
    Seated Leg Curl
    Standing Leg Curl
    Stiff-Legged Dumbell Deadlifts
    Abduction

    Day 5: Cardio

    Day 6:
    Cable Pushdowns
    Head Banger
    Assisted Dip
    Barbell Preacher Curl
    Concentration Curl
    Standing Barbell Curls
    Forearm Extensors
    Forearm Flexors

    Day 7: Sleep! I like this day best

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