Thread: Routines!

Monday: biceps
Tuesday: biceps and abs
Wednesday: chest
Thursday: bum-chin, abs, and forearms
Friday: Triceps and shoulders
Saturday: Arrogance supersetted with ignorance
Sunday: OFF

You are hilarious.....

Hope that random spout made your dick rise...

Originally Posted by stfuandliftbtch

You are hilarious.....

Hope that random spout made your dick rise...

As a matter of fact, it did.

Now, if you'll excuse me, I have some work to do.

Phineas, are you on a cut again?

lol. when did phineas snap?

Originally Posted by lincoln

Phineas, are you on a cut again?

Haha, well I'm running 4,000 calories today, so not likely!

Originally Posted by stfuandliftbtch

Just curious to hear everyone's input..

What is you favorite training split?!

But seriously, my favourite split is probably 3-day upper/lower push/pull. So, something like this:

A - Lower Push/Upper Pull

Back Squats: 5 x 5
Pullups: 3 x 8
BB Split Squats: 2 x 20
DB Bench Rows: 4 x 8
*calves
*isolation

B - Lower Pull/Upper Push

Deadlifts: 5 x 5
Incline DB Chest Press: 3 x 8
Power Cleans: 8-12 x 1-3
BB Military Press: 5 x 5
*heavy core work
*isolation

Repeat as A, B, A -- B, A, B, etc

Something like this I like because it covers everything at the rep ranges/intensities I like for the given exercises, and while it's a decent amount of volume, the frequency is low enough that you're resting more than you're training.

Monday - Squats + Pullups + Tire Flips
Tuesday - Off
Wednesday - Bench + Military + Heavy Core
Thursday - Off
Friday - Deadlifts + Cleans + Farmer's Walks
Sat - Off
Sun - Off

***

I do curls on the same day as crunches and swiss ball pistol squats.

Originally Posted by Gazhole

Monday - Squats + Pullups + Tire Flips
Tuesday - Off
Wednesday - Bench + Military + Heavy Core
Thursday - Off
Friday - Deadlifts + Cleans + Farmer's Walks
Sat - Off
Sun - Off

***

I do curls on the same day as crunches and swiss ball pistol squats.

Only a sick twisted grip-oriented mind like yours would put farmers walks AFTER deads and cleans.

Originally Posted by Phineas

Only a sick twisted grip-oriented mind like yours would put farmers walks AFTER deads and cleans.

Sounds pretty rough alright. I'm addicted to this squeeze deal my wife gave me for my b-day a few years ago. It a tightly wound metal spring that fits in your palm. Makes my hands and forearms tired and sore. I do it every day. Hope it never wears out, 'cause I've never seen another like it.

Tuesday - Chest / Triceps
Wednesday - Back / Biceps
Friday - Shoulders / Legs

I superset traps, calves, forearms, and whatever else inbetween workouts depending on how I feel. I almost never work abs and never have.

Mon
Squat

Wed
Bench

Fri.
Deads

Sat
LI -Bench

Sun
Minor accessory flush work



Or Sometimes



Mon
Military

Tues
Squat

Thur
Bench

Fri
Deads

Sat
Minor accessory flush work

Originally Posted by Flathead

Mon
Squat

Wed
Bench

Fri.
Deads

Sat
LI -Bench

Sun
Minor accessory flush work

What is the "LI" abbreviated for, light?

Originally Posted by PushAndPull

What is the "LI" abbreviated for, light?

LI = Low Intensity

Originally Posted by Flathead

LI = Low Intensity = Light

Nice, I was thinking of doing the same with pull-ups. Did having the extra day helped alot with progression?

For years I pulled on Saturday, benched on Mondays and Squatted on Tuesdays. Thursday and Friday were a repeat of Mon and Tuesday, except for very light and low intensity. Usually in and out on the light days in less than an hour. Occasionally missed on a light day, but NEVER on a heavy day. Almost never, anyway. The three main days were the focus. I think the main reason the program was designed this way was to insure enough rest between Squat and Deadlift days.

Originally Posted by PushAndPull

Nice, I was thinking of doing the same with pull-ups. Did having the extra day helped alot with progression?

Oh, I think so. It's a day I set aside to target small muscle groups, that I believe to be lagging. Usually never lasts more than 30-45mins.

I think BW pull-ups would work well on this day.

Originally Posted by Phineas

Monday: biceps
Tuesday: biceps and abs
Wednesday: chest
Thursday: bum-chin, abs, and forearms
Friday: Triceps and shoulders
Saturday: Arrogance supersetted with ignorance
Sunday: OFF

lool

Push Pull Legs is my favourite

Ive actually started doing back and chest together and the first couple of times i did it was quite tough, but seems to be working well now.

mon-chest/back (main exercises bench and BB rows and deads)
tues-rest
wed-shoulders/abs (main exercise standing military press or hang clean and press)
thurs-legs (main exercises squats and good mornings)
fri- rest
sat- bis/tris (main exercises dips/CG bench and chin ups)

Like deads on a back day just so i can hit my legs twice a week although i know phineas disaproves lol.

Originally Posted by davegmb

Ive actually started doing back and chest together and the first couple of times i did it was quite tough, but seems to be working well now.

mon-chest/back (main exercises bench and BB rows and deads)
tues-rest
wed-shoulders/abs (main exercise standing military press or hang clean and press)
thurs-legs (main exercises squats and good mornings)
fri- rest
sat- bis/tris (main exercises dips/CG bench and chin ups)

Like deads on a back day just so i can hit my legs twice a week although i know phineas disaproves lol.

what I do
day 1 chest and back
day 2 legs
day 3 shoulders,biceps,triceps,traps
day 4 off
day 5 start over each muscle 2x per week if I need a exta day off I take 1

abs calves everyday

Originally Posted by legendkiller85

what I do
day 1 chest and back
day 2 legs
day 3 shoulders,biceps,triceps,traps
day 4 off
day 5 start over each muscle 2x per week if I need a exta day off I take 1

abs calves everyday

yes this one is a ver good workout too, I used to do it for a while...

Originally Posted by Phineas

Monday: biceps
Tuesday: biceps and abs
Wednesday: chest
Thursday: bum-chin, abs, and forearms
Friday: Triceps and shoulders
Saturday: Arrogance supersetted with ignorance
Sunday: OFF

Would it hurt to do some bicep failure work on Sunday also?? I think that would work well in my 7d split!

My current routine is as follows:

Day 1: Legs (Quads & Hams) / Calves
Day 2: Chest / Abs
Day 3: Back / Biceps
** i alternate back workouts each time. 1 time vertical pulling ; next time horizontal pulling.
Day 4: Shoulders / Triceps / Abs
** Then take between 1 and 2 days off and repeat.

This routine has been working out very good as I group like muscle groups together so that I work them thoroughly and then get proper recovery time.

Originally Posted by davegmb

Like deads on a back day just so i can hit my legs twice a week although i know phineas disaproves lol.

Phineas angry! Phineas smash! RARRWW!!