Suggestions/favorite routines

RockSolid · 02-07-2008, 01:36 PM

I am trying to get a solid routine down and Ive been looking at what Ive done in the past and things my friends do and I was just looking for some suggestions or what some of your guys favorite routines or most successfull have been, not much detail really just maybe what you did and how it worked, even if its just for one muscle group. I thought it would be good because everyone is always posting stuff askin what people do and it wold b nice to have a bunch of stuff in one thread.

RockSolid · 02-07-2008, 01:48 PM

this routine I did Oct 2006 until Jan 2007 I was bulking and it worked great. I had a bad year workout wise in the rest of 2007 because I relocated and other things but I am going to begin this routine again Monday Feb 11th

Monday
Bench Press 4 sets
Bent Row 4 sets
Incline Bench Press 3 sets
Seated Row 3 sets
Cable Crossovers or Flies 3 sets
Pullups 3 sets

Tuesday
Squat - 4 sets
Walking Lunges - 3 sets
SLDL - 3 sets
Leg Ext - 3 sets
Calves

Wed - Off

Thursday
Military Press - 4 set
Bench Press - 3 sets
Upright Row - 3 sets
Cuban Press - 3 sets
Lateral Raise - 3 sets

Friday
Pullups - 4 sets
Skull crushers - 3 sets
tricep extensions - 3 sets
tricep pressdowns - 3 sets
preacher curls - 3 or 4 sets

sat - off
sun - off

RockSolid · 02-07-2008, 01:50 PM

This was the first routine I ever did, way back in 2004 I got it from oo-rah.com its a marine fitness site and I liked this a lot. I dont think many people on this forum will like it but it worked well for me...

The workout is broken down so that each body part gets worked once in a five day period. This allows plenty of rest for your muscles between successive workouts, and (with two days full rest) allows you to fit the whole workout into a convenient seven day schedule.

Here is the plan:

Monday - Chest
3 sets of bench press
3 sets of incline bench press
3 sets of decline bench press
3 sets of incline dumbbell flies
3 sets of cable cross overs

Tuesday - Quadriceps
3 sets of squats
3 sets of quadricep extensions
3 sets of leg press

Wednesday - Back and Calves
4 sets of pull-ups
3 sets of lat pull downs
3 sets of barbell rows
3 sets of single arm dumbbell rows
3 sets of donkey calf raises
3 sets of seated calf raises

Thursday - Arms
3 sets of seated double arm dumbbell curls
3 sets of easy bar curls
3 sets of tricep extensions
3 sets of standing tricep pulldowns

Friday - Shoulders and hamstrings
3 sets of stiff dead lifts
3 sets of hamstring curls
3 sets of military press
3 sets of standing dumbbell flies

tomuchgear · 02-07-2008, 07:41 PM

i would say there is so much out there to learn my workout is constantly changing to adapt and not ever let my muscles get used to loads. i like certain exercises becouse the just work well for me. for chest i do the old school crap for building. start with decline bench then flat bench finish with incline. some times to switch things up for the chest i switch it around with those exercises in mind. that is chest day one chest day to i bombard it with diffrent exercises. my back wide grip pull down, and seated rows, tbar rows. shoulders rear flys, upright rows, side laterals, military press. every thing else is in the air for me but thoses exercises are my staples. they work very well for also to flair my lats and burn em out i do hanging lat raises to burn em out at the end its killer for a v taper

02-07-2008, 01:36 PM	#1
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	Suggestions/favorite routines I am trying to get a solid routine down and Ive been looking at what Ive done in the past and things my friends do and I was just looking for some suggestions or what some of your guys favorite routines or most successfull have been, not much detail really just maybe what you did and how it worked, even if its just for one muscle group. I thought it would be good because everyone is always posting stuff askin what people do and it wold b nice to have a bunch of stuff in one thread.

02-07-2008, 01:48 PM	#2
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	My most successfull this routine I did Oct 2006 until Jan 2007 I was bulking and it worked great. I had a bad year workout wise in the rest of 2007 because I relocated and other things but I am going to begin this routine again Monday Feb 11th Monday Bench Press 4 sets Bent Row 4 sets Incline Bench Press 3 sets Seated Row 3 sets Cable Crossovers or Flies 3 sets Pullups 3 sets Tuesday Squat - 4 sets Walking Lunges - 3 sets SLDL - 3 sets Leg Ext - 3 sets Calves Wed - Off Thursday Military Press - 4 set Bench Press - 3 sets Upright Row - 3 sets Cuban Press - 3 sets Lateral Raise - 3 sets Friday Pullups - 4 sets Skull crushers - 3 sets tricep extensions - 3 sets tricep pressdowns - 3 sets preacher curls - 3 or 4 sets sat - off sun - off

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02-07-2008, 01:50 PM	#3
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	This was the first routine I ever did, way back in 2004 I got it from oo-rah.com its a marine fitness site and I liked this a lot. I dont think many people on this forum will like it but it worked well for me... The workout is broken down so that each body part gets worked once in a five day period. This allows plenty of rest for your muscles between successive workouts, and (with two days full rest) allows you to fit the whole workout into a convenient seven day schedule. Here is the plan: Monday - Chest 3 sets of bench press 3 sets of incline bench press 3 sets of decline bench press 3 sets of incline dumbbell flies 3 sets of cable cross overs Tuesday - Quadriceps 3 sets of squats 3 sets of quadricep extensions 3 sets of leg press Wednesday - Back and Calves 4 sets of pull-ups 3 sets of lat pull downs 3 sets of barbell rows 3 sets of single arm dumbbell rows 3 sets of donkey calf raises 3 sets of seated calf raises Thursday - Arms 3 sets of seated double arm dumbbell curls 3 sets of easy bar curls 3 sets of tricep extensions 3 sets of standing tricep pulldowns Friday - Shoulders and hamstrings 3 sets of stiff dead lifts 3 sets of hamstring curls 3 sets of military press 3 sets of standing dumbbell flies

02-07-2008, 07:41 PM	#4
tomuchgear is naked eatin cheetos Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,670 Photos: 5	i would say there is so much out there to learn my workout is constantly changing to adapt and not ever let my muscles get used to loads. i like certain exercises becouse the just work well for me. for chest i do the old school crap for building. start with decline bench then flat bench finish with incline. some times to switch things up for the chest i switch it around with those exercises in mind. that is chest day one chest day to i bombard it with diffrent exercises. my back wide grip pull down, and seated rows, tbar rows. shoulders rear flys, upright rows, side laterals, military press. every thing else is in the air for me but thoses exercises are my staples. they work very well for also to flair my lats and burn em out i do hanging lat raises to burn em out at the end its killer for a v taper