Post your best WO routine....

[Pitboss]

Be interesting to see the different work outs people have for specific body parts. Post what you think is your best workout>

For me it's shoulders. I leave the gym I can barely lift my arms to reach my steering wheel. The pump is tremendous!!!! I occasionally change it up but always go back to this routine. I'm happy with my development and have been told over and over how good my shoulder look. So I must be doing something right.


Bb military press (switch to Db's every 3rd WO)
warm up with 3 sets, pyramid the w8.
working sets 3, rep range 10, 8, 7

Side raises.. cables!!
3 sets rep range 15, 13, 11

Bentover raises.. cables!!
3 sets rep range 15, 13, 11

Front raises.. cables!!!
3 sets rep range 15, 13, 11

I find the cables give me the best control, better squeeze at the top, and a great negative resistance. I can't get the same concentrated workout from Db's unless I go with a light enough weight that allows me to really hold it up at the top.
The W8 range I use for the cables is 30 to 45lbs


Alright so there is shoulder routine. Lets see what you all have. Oh and I'm not looking for 100 rep drop sets here. Just your day to day workouts.

DP, GoPro and anyone keep those insane, passsing out, killer workouts to yourself!!!!! J/K post what you got!!

 

[LAM]

Legs

10 minute warm up on treadmill - speed 3, inlcine 3

Hack squats (narrow stance) - 3x10, tempo 5-0-1
Leg press (narrow stance) - 3x10, tempo 5-0-1
1 set 20 rep squats w/ 60% of 1RM
Leg ext (21's) - 2x7
Sissy squats (weighted) - 2x10

SLDL - 3x10
Leg curls - 3x10 (8 sec TUT on the eccentric portion)

15-20 minute warm down treadmill - speed 3, incline 5

 

[Sub-Zero]

LAM,

How would you do weighted sissy squats ?

 

[LAM]

Weighted Sissy Squats

 

[Sub-Zero]

Thanks LAM

 

[quakin]

I'd say my best workouts usually happen on back day. It's always been my favourite body part to train, and it's also been the fastest developing b/part for me.

I change the routine around a bit each week, but a typical Saturday afternoon for me these days is:

Deadlift: 2 warmup sets then 3 sets (10,8,6). Sometimes I'll do triples instead.
Dumbell Row: 2 sets (8-12)
Seated Pulley Row: 1 drop set
Widegrip Pulldown: 2 sets (10-15)

 

[KataMaStEr]

My best workout is on Fridays on chest days. My coach usually have us do a supper 10 for bench. Oh boy that just kills me.

 

[TriZZle305]

super 10?? what is that