madchemist36
New member
can u guys share your workout routine with me.
can everyone post their training routine
- Thread starter madchemist36
- Start date
madchemist36
New member
bump this bad boy
madchemist36
New member
LOl
madchemist36
New member
bumpt this ill nigga
cybersteffan
New member
Monday:
Bench 5 sets, db incline bench 4 sets, triceps dips 3 sets, reverse triceps pulldown 3 sets, db lateral shoulder raise 3 sets, military press 3 sets.
Wednesday:
Bent-over-row 4 sets; lat pulldowns 4 sets; bb shrugs 4 sets, bb curl 3 sets, db decline curl 3 sets.
Friday:
Squat 5 sets; leg extension 4 sets suppersetted with straight legged deadlifts; standing calf raise 3 sets, seated calf raise 3 sets, reverse calf press on sled 3 sets.
Saturday en Sunday: cardio 1 hours
Everything in the 6 to 12 rep range. Long rest times.
Bench 5 sets, db incline bench 4 sets, triceps dips 3 sets, reverse triceps pulldown 3 sets, db lateral shoulder raise 3 sets, military press 3 sets.
Wednesday:
Bent-over-row 4 sets; lat pulldowns 4 sets; bb shrugs 4 sets, bb curl 3 sets, db decline curl 3 sets.
Friday:
Squat 5 sets; leg extension 4 sets suppersetted with straight legged deadlifts; standing calf raise 3 sets, seated calf raise 3 sets, reverse calf press on sled 3 sets.
Saturday en Sunday: cardio 1 hours
Everything in the 6 to 12 rep range. Long rest times.
bungybung
New member
I'm training for a bench contest thats 5 mos. away.
My routine at the moment is each bodypart once a week, with sets as such:
Bench Press
225x10
250x3
275x3
300x3
325x3
350x3
375x3
400x1
425x1
The numbers change weekly and per exercise of course, but thats the principal setup of it all.
My routine at the moment is each bodypart once a week, with sets as such:
Bench Press
225x10
250x3
275x3
300x3
325x3
350x3
375x3
400x1
425x1
The numbers change weekly and per exercise of course, but thats the principal setup of it all.
sgrinavi
New member
I do a heavy/light (5 reps one week, 15 the next, always to failure on the last set. I do a warm-up set on the heavy and compound moves)
=================
Legs, every 10 days
Hanging Leg Raises
Leg Extensions
Leg Curls
Hack Squats
Leg Presses
Front Squat
=================
Chest/Tris (once a week)
Side Bends
Oblique Twist
Flat Dumbell Flies
Incline Press
Flat Bench Press
Dips
Lying Tricep Extensions
Close Bench Press
Push Downs
Tricep Kickbacks
=================
Lower Back/Bis/Calves (once/week)
Crunch
Deadlifts
DB Rows
BB Bent Row
Toe Raise
Seated Toe Raises
Chin
Concentration Curl
BB Curl
=================
Upper Back/Shoulders (once/week)
Crunch - Incline
Chin, (palms away)
Pull Downs
Pullovers
Shoulder Shrugs
Military Press-Standing
Upright Rows
Rear DB Raises
Side DB Raises
=================
Legs, every 10 days
Hanging Leg Raises
Leg Extensions
Leg Curls
Hack Squats
Leg Presses
Front Squat
=================
Chest/Tris (once a week)
Side Bends
Oblique Twist
Flat Dumbell Flies
Incline Press
Flat Bench Press
Dips
Lying Tricep Extensions
Close Bench Press
Push Downs
Tricep Kickbacks
=================
Lower Back/Bis/Calves (once/week)
Crunch
Deadlifts
DB Rows
BB Bent Row
Toe Raise
Seated Toe Raises
Chin
Concentration Curl
BB Curl
=================
Upper Back/Shoulders (once/week)
Crunch - Incline
Chin, (palms away)
Pull Downs
Pullovers
Shoulder Shrugs
Military Press-Standing
Upright Rows
Rear DB Raises
Side DB Raises
madchemist36
New member
sgrinavi said:
great routine.
madchemist36
New member
Chemical Evolution said:
thats what i do.
madchemist36
New member
bungybung said:
good luck with your contest bro.
madchemist36
New member
i am working on my training routine, i will post it soon.
2 cents
Ive done all kinds of routines , differant partners ect. The one I have most fun whith and of course I cant lift as much as they do, watch the video by dorian yates, and the one by ronnie colman, there good tool to find routines you ll like em and after watching them youll want to try them , its a combination of free weights and machines. If you dont feel it hit ing the muscles more than likly youre cheating to much or doing it incorrectly. If you could have a freind tape youre workout and watch it after and watch youre form ask youre self is it right if so youre on the right road if not try and make it better next time, good luck!!!!Get those tapes youll like em
Ive done all kinds of routines , differant partners ect. The one I have most fun whith and of course I cant lift as much as they do, watch the video by dorian yates, and the one by ronnie colman, there good tool to find routines you ll like em and after watching them youll want to try them , its a combination of free weights and machines. If you dont feel it hit ing the muscles more than likly youre cheating to much or doing it incorrectly. If you could have a freind tape youre workout and watch it after and watch youre form ask youre self is it right if so youre on the right road if not try and make it better next time, good luck!!!!Get those tapes youll like em
madchemist36
New member
i'll try to get a hold of them
BStrongBwell*
New member
Right now (8 wks out from a show) I;m hitting:
Mon-back/bis/abs
Tue-Chest/Tris
Wed-Legs
Thur-Back/bis/abs
Fri-Chest/Tris
Sat-Shoulders/abs
Cardio 2x/day@ 30-45 min 5x/wk
As you can see, Legs are my strong point, so I only hit them 1x. This IS NOT training for someone just starting out, btw. Hitting back and chest 2x in one week is fucking brutal.... I don't recommend it at any other point than pre-contest or for someone who's been training a long time.
Mon-back/bis/abs
Tue-Chest/Tris
Wed-Legs
Thur-Back/bis/abs
Fri-Chest/Tris
Sat-Shoulders/abs
Cardio 2x/day@ 30-45 min 5x/wk
As you can see, Legs are my strong point, so I only hit them 1x. This IS NOT training for someone just starting out, btw. Hitting back and chest 2x in one week is fucking brutal.... I don't recommend it at any other point than pre-contest or for someone who's been training a long time.
madchemist36
New member
i know bro i was hitting chest twice a week a while back it was pretty fuking brutal. if a newbeee is gonna do chest twise a week do press one day and do flys and isolation moves the other day.
madchemist36
New member
usually for me during bulking i like to hit everything once a week, but i guess everyones body works different. So boking how do u like your bulking routine have u been seeing good results.
Similar threads
