New interesting routines needed for all my body parts

British Bulldog · 05-10-2002, 07:55 AM

I am board with my routine and it is time for a change but i am fresh out of inspiration. I could go out and but a olad of magazines or i cold save some cash and ask you lot. So i would be very gratfull if anyone could post thier routines or suggestions of routines for:

abs
Traps
Back
Chest
biceps
triceps
delts
calfs
quads
hamstrings

just post your routine (or your idea for a routine) for one particular body part if you cant be bothered to write the lot. I am looking for some heavy lifting in my new routines and high intensity. I look forward to hearing everyones suggestions. Thanks in advance to those who post.

blargh · 05-10-2002, 08:58 AM

My current routine:

Monday, Wednesday, Friday

Squats--3x6-8
Bench--3x6-8
deadlifts--3x6-8

Somewhere in there I'll throw in some calf work, and a row. That's it--basic stuff. The last rep of the last set of each exercise is really tough, and I feel thoroughly worked-out when I'm done. I've been doing this for about 4 weeks now, and will ride it out until I plateau, or get bored.

gopro · 05-10-2002, 08:59 AM

Ohhhhh, you are ripe for my patented 3 week cyclical blast pattern!!!!!!!!!!!!!

Chest for example...

week 1 POWER:
-bench press...3-4 x 4-6
-incline press...3-4 x 4-6
-weighted dips...3-4 x 4-6

week 2 REP RANGE:
-incline dumbell press...3 x 8-10
-smith bench press to neck...3 x 10-12
-flyes...3 x 12-15
-pullovers...3 x 15-20

week 3 SHOCK:
-superset...flyes/bench press...2 x 8-10 each
-superset...peck deck/incline press...2 x 8-10 each
-dropset...machine bench press or crossover...2 x 8-10, drop, 6-8

Repeat Cycle as many times as you wish...progressing in each cycle!

Never failed to spur new and ongoing growth!

Robboe · 05-10-2002, 10:44 AM

Quote:

Originally posted by gopro
Ohhhhh, you are ripe for my patented 3 week cyclical blast pattern!!!!!!!!!!!!!

Dude, that follows the Weider naming principle. You should charge $50 for the title alone.

Scotty the Body · 05-10-2002, 10:52 AM

I use a two week cycle right now
1st week
monday - Back/Abs
Tuesday - Shoulders/Arms
Friday - Chest/traps
2nd Week
Monday - Legs/Abs
Tuesday - Shoulders/Arms
Friday - Chest/Traps

Losts of rest and lots of food.

Robboe · 05-10-2002, 10:55 AM

Question Mr Body, why do you switch back and legs and not chest and shoulders?

Scotty the Body · 05-10-2002, 11:27 AM

Cause chest and shoulders are my weak point, back and legs are strong and I think the extra recovery time for them is helping cause they feel alot stronger. i've tried doing chest every second week like that but it didn't help much.

Robboe · 05-10-2002, 11:35 AM

Ok.

Is your routine cycling working well so far?

Scotty the Body · 05-10-2002, 11:41 AM

Yes, but I've only been doing it for about a 5 weeks so far.
I've been busy and didn't seem to be getting enough recovery time (just getting worn out) but since I changed, I've been feeling alot better.
Hell maby its just the weather.

gopro · 05-10-2002, 06:40 PM

Quote:

Originally posted by The_Chicken_Daddy

Dude, that follows the Weider naming principle. You should charge $50 for the title alone.

Well, when I write my book I need some catchy phrasing for my programs...and it will follow the "gopro naming principal." Much cooler than Weider!

Twin Peak · 05-10-2002, 07:27 PM

Here is my shoulder workout once per week:

warm up thoroughly!

Front military presses 3 sets fail on the final rep:
x6
x8
x8 (so you are progressively getting lighter)

Rear military presses:
x8
x8

Side Lateral Raises -- 3 sets (last set is a triple drop)
x8
x10
x10 x6 x6

Bent over laterals -- -- 3 sets (last set is a triple drop)
x8
x10
x10 x6 x6

Then shrugs if you do them with shoulders.

Every fourth workout instead do 4 Giant Sets
Standing Barbell Presses Front
Upright Rows
Lateral Raises
Bent over laterals

move consecutively from one to then next, no rest, 8 reps each, rest 3 minutes b/t each giant set. Your shoulders will GROW like weeds!

British Bulldog · 05-16-2002, 07:48 AM

Good Stuff Guys! This is a good thread as im sure that there will be a few people in the same boat as me at some time or other. Thanks for all the suggestions. I will try each of these routines. I did twin peaks shoulder routine on monday with the giant sets and i am still a bit sore today. I am going to train according to gopros 3 week cycle for a couple of months and ill let you know how i got on.

Keep em Coming guys!

Twin Peak · 05-16-2002, 08:57 AM

Glad you liked it -- don't do giants to often you'll overtrain!

gopro · 05-16-2002, 07:00 PM

Quote:

Originally posted by British Bulldog
Good Stuff Guys! This is a good thread as im sure that there will be a few people in the same boat as me at some time or other. Thanks for all the suggestions. I will try each of these routines. I did twin peaks shoulder routine on monday with the giant sets and i am still a bit sore today. I am going to train according to gopros 3 week cycle for a couple of months and ill let you know how i got on.

Keep em Coming guys!

BB...you gonna grow my boy!!!!

Blade · 05-16-2002, 10:00 PM

chest/shoulders
Dumbell incline 3x8
flat flyes 3x8
dips 3x8
side lateras super set with bent rear laterals 2x10
back
deadlifts 3x8 (every other week)
close grip chins 3x12
bent barbell rows 3x8
shrug 2x6

legs
squat 3x20 i only get good results from squats when i go 20+
leg press 2x10
leg curls 3x8
calf raise 2x6

after a 3-4 months i switch to a HIT plan.
chest
incline bench on a smith machine with forced reps and negatives

back
deadlifts 2x10
chins to failure wnegative

legs
squat superset with leg extensions 2 sets
calf raises 1 set to failue
leg curl 2 sets to failure

ive got my best gains with this plan.

Blade · 05-16-2002, 10:00 PM

sorry forgot the hit plan is done a bodypart every 3-4 dayz.

British Bulldog · 05-27-2002, 09:27 AM

I am hungry, i am pumped for hours after training, i am munching down the glutamine/creatine/protien - like never before.
A change in my routine was just what the doctor ordered. Things have not gone as well as this for a long while.

Thanks for all the great ideas.

ians · 05-27-2002, 10:01 AM

Heres a couple of my routines.........

BACK
T Bar Row/Barbell Row - 1x20 1x10 - 3 x 6-8
Front Pulldown - 3 x 8-10
Alternate Dumbbell Row - 3 x 8-10 - 1 x 15
Deadlift - 1x10, 1x8, 1x6, 1x4, 1x2 - 1x10 (Every other week)

BICEPS
Standing Barbell Curls (E-Z Bar) - 1x10 - 3 x 6-8
Alternate Seated Dumbbell Curls - 3 x 8-10
21's Cable Curls - 3 x 21

..........they have worked for me !!

gopro · 05-27-2002, 03:56 PM

Quote:

Originally posted by British Bulldog
I am hungry, i am pumped for hours after training, i am munching down the glutamine/creatine/protien - like never before.
A change in my routine was just what the doctor ordered. Things have not gone as well as this for a long while.

Thanks for all the great ideas.

Glad we could help!

05-10-2002, 07:55 AM	#1
British Bulldog Registered User Join Date: Apr 2002 Location: England Posts: 97	New interesting routines needed for all my body parts I am board with my routine and it is time for a change but i am fresh out of inspiration. I could go out and but a olad of magazines or i cold save some cash and ask you lot. So i would be very gratfull if anyone could post thier routines or suggestions of routines for: abs Traps Back Chest biceps triceps delts calfs quads hamstrings just post your routine (or your idea for a routine) for one particular body part if you cant be bothered to write the lot. I am looking for some heavy lifting in my new routines and high intensity. I look forward to hearing everyones suggestions. Thanks in advance to those who post.

05-10-2002, 08:58 AM	#2
blargh Registered User Join Date: Mar 2002 Location: Over here. Posts: 20	My current routine: Monday, Wednesday, Friday Squats--3x6-8 Bench--3x6-8 deadlifts--3x6-8 Somewhere in there I'll throw in some calf work, and a row. That's it--basic stuff. The last rep of the last set of each exercise is really tough, and I feel thoroughly worked-out when I'm done. I've been doing this for about 4 weeks now, and will ride it out until I plateau, or get bored. Lift heavy. Eat well. Rest. Repeat as necessary.

05-10-2002, 08:59 AM	#3
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Ohhhhh, you are ripe for my patented 3 week cyclical blast pattern!!!!!!!!!!!!! Chest for example... week 1 POWER: -bench press...3-4 x 4-6 -incline press...3-4 x 4-6 -weighted dips...3-4 x 4-6 week 2 REP RANGE: -incline dumbell press...3 x 8-10 -smith bench press to neck...3 x 10-12 -flyes...3 x 12-15 -pullovers...3 x 15-20 week 3 SHOCK: -superset...flyes/bench press...2 x 8-10 each -superset...peck deck/incline press...2 x 8-10 each -dropset...machine bench press or crossover...2 x 8-10, drop, 6-8 Repeat Cycle as many times as you wish...progressing in each cycle! Never failed to spur new and ongoing growth! All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

05-10-2002, 10:52 AM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I use a two week cycle right now 1st week monday - Back/Abs Tuesday - Shoulders/Arms Friday - Chest/traps 2nd Week Monday - Legs/Abs Tuesday - Shoulders/Arms Friday - Chest/Traps Losts of rest and lots of food. Cool

05-10-2002, 10:55 AM	#6
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Question Mr Body, why do you switch back and legs and not chest and shoulders? Being held down by The Man

05-10-2002, 11:27 AM	#7
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Cause chest and shoulders are my weak point, back and legs are strong and I think the extra recovery time for them is helping cause they feel alot stronger. i've tried doing chest every second week like that but it didn't help much. Cool

05-10-2002, 11:35 AM	#8
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Ok. Is your routine cycling working well so far? Being held down by The Man

05-10-2002, 11:41 AM	#9
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Yes, but I've only been doing it for about a 5 weeks so far. I've been busy and didn't seem to be getting enough recovery time (just getting worn out) but since I changed, I've been feeling alot better. Hell maby its just the weather. Cool

05-10-2002, 07:27 PM	#11
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Here is my shoulder workout once per week: warm up thoroughly! Front military presses 3 sets fail on the final rep: x6 x8 x8 (so you are progressively getting lighter) Rear military presses: x8 x8 Side Lateral Raises -- 3 sets (last set is a triple drop) x8 x10 x10 x6 x6 Bent over laterals -- -- 3 sets (last set is a triple drop) x8 x10 x10 x6 x6 Then shrugs if you do them with shoulders. Every fourth workout instead do 4 Giant Sets Standing Barbell Presses Front Upright Rows Lateral Raises Bent over laterals move consecutively from one to then next, no rest, 8 reps each, rest 3 minutes b/t each giant set. Your shoulders will GROW like weeds! www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

05-16-2002, 07:48 AM	#12
British Bulldog Registered User Join Date: Apr 2002 Location: England Posts: 97	Good Stuff Guys! This is a good thread as im sure that there will be a few people in the same boat as me at some time or other. Thanks for all the suggestions. I will try each of these routines. I did twin peaks shoulder routine on monday with the giant sets and i am still a bit sore today. I am going to train according to gopros 3 week cycle for a couple of months and ill let you know how i got on. Keep em Coming guys!

05-16-2002, 08:57 AM	#13
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Glad you liked it -- don't do giants to often you'll overtrain! www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

05-16-2002, 10:00 PM	#15
Blade Registered User Join Date: May 2002 Location: oregon Posts: 28	chest/shoulders Dumbell incline 3x8 flat flyes 3x8 dips 3x8 side lateras super set with bent rear laterals 2x10 back deadlifts 3x8 (every other week) close grip chins 3x12 bent barbell rows 3x8 shrug 2x6 legs squat 3x20 i only get good results from squats when i go 20+ leg press 2x10 leg curls 3x8 calf raise 2x6 after a 3-4 months i switch to a HIT plan. chest incline bench on a smith machine with forced reps and negatives back deadlifts 2x10 chins to failure wnegative legs squat superset with leg extensions 2 sets calf raises 1 set to failue leg curl 2 sets to failure ive got my best gains with this plan.

05-27-2002, 09:27 AM	#17
British Bulldog Registered User Join Date: Apr 2002 Location: England Posts: 97	I am hungry, i am pumped for hours after training, i am munching down the glutamine/creatine/protien - like never before. A change in my routine was just what the doctor ordered. Things have not gone as well as this for a long while. Thanks for all the great ideas.

05-27-2002, 10:01 AM	#18
ians Registered User Join Date: May 2002 Location: England Posts: 126	Heres a couple of my routines......... BACK T Bar Row/Barbell Row - 1x20 1x10 - 3 x 6-8 Front Pulldown - 3 x 8-10 Alternate Dumbbell Row - 3 x 8-10 - 1 x 15 Deadlift - 1x10, 1x8, 1x6, 1x4, 1x2 - 1x10 (Every other week) BICEPS Standing Barbell Curls (E-Z Bar) - 1x10 - 3 x 6-8 Alternate Seated Dumbbell Curls - 3 x 8-10 21's Cable Curls - 3 x 21 ..........they have worked for me !! Stats - 6'1", 92kgs (203lbs), BF ~10-11%

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