List your routine

[Jvette73]

List yur 7 day routine. Please include specific excersize IE muscle group sets and reps. Just curious what different people are doing. Always looking for ways to diversify mine. Its great to have a forum like this where people can exchange ideas.

 

[rburton]

Due to my schedule, I am currently using the following:

Workout A
Breathing Squat x 20 reps
Stiff-leg deadlift x 15-20 reps
Calf Press x 15-20 reps
Weighted Crunch x 10-12 reps

Workout B (6-8 reps for each)
Bench
Weighted Chin
Weighted Dip
Bent-over Row
seated Overhead Press
Curl (optional)

I rest 4-6 days between workouts. Each exercise is performed for one set to failure, using a 2/4 rep speed protocol. Since I just recently began performing squats again--which I haven't done in about 10 years--I am using a slower rep speed (5/5) with a breathing squat technique. I am doing this to regain proper form and technique.

 

[Triple Threat]

Usually the workouts go like this.

Sun - Legs
Squats 5x5
Leg Press 2-3x6-8
SLDL 2-3x6-8
Leg Ext 2x10-12
Leg Curl 2x10-12
Calve raises 4-6x10-15

Mon - Shoulder, Triceps
Mil or DB Press 3x6-8
Side, Front, Rear DB raises 2x6-8 (each)
CG Bench Press 2-3x6-8
Tri Ext 2-3x6-8

Wed - Back, Traps
Deadlift 5x5
Chins 6x as many as possible (starts at 8, ends about 3)
BB Rows 3x6-8
Seated cable row 3x6-8
Shrugs 3x6-8 (both front and back)

Fri - Chest, Biceps
Flat bench 5x5
Incline DB 2-3x6-8
Decline DB 2-3x6-8
Fly 2x6-8
BB Curl 2-3x6-8
Preacher Curl 2-3x6-8
Seated DB Hammer 1-2x6-8

 

[Jvette73]

Thanks for the input guys