Routines!

[stfuandliftbtch]

Just curious to hear everyone's input..

What is you favorite training split?!

 

[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

 

[stfuandliftbtch]

You are hilarious.....

Hope that random spout made your dick rise...

 

[Phineas]

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.

 

[lincoln]

Phineas, are you on a cut again?

 

[MyK]

lol. when did phineas snap?

 

[Phineas]

Phineas, are you on a cut again?

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

 

[Phineas]

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.

 

[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.

 

[Phineas]

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.

 

[MDR]

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.

 

[ectomorph141]

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.

 

[Flathead]

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

 

[PushAndPull]

Mon
Squat

Wed
Bench

Fri.
Deads

Sat
LI -Bench

Sun
Minor accessory flush work

What is the "LI" abbreviated for, light?

 

[Flathead]

What is the "LI" abbreviated for, light?

LI = Low Intensity

 

[PushAndPull]

LI = Low Intensity = Light

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

 

[MDR]

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.

 

[Flathead]

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.

 

[assassin]

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

 

[assassin]

Push Pull Legs is my favourite

 

[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.

 

[OTG85]

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

 

[assassin]

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...

 

[Flathead]

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!

 

[pwloiacano]

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.

 

[Phineas]

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!!

 

[assassin]

push pull legs 4 days a weak...