Whatz your Routine look like???

I figure with everyone asking questions about workouts and such I would post my new routine I've been following which has yielded some great mass and strength gains so far.

Everyone Post your Workout Routines so we can get ideas and possibly new routines or exercises to add to our arsenal to help aid in our journey of getting bigger and stronger.

Mon
- Clean & Press 5 x5
- Militarys (front) 3 x5
- Hanging Side Laterals (DB) 5 x8-10
- Barbell Curls 5 x8-10

Tues
- Squats 5 x5
- Lunges 5 x58-10
- Straight Legged Deadlifts 5 x5

Thurs
- Wide Grip Pullups 5 x8-10
- Bent Over Barbell Rows 5 x8-10
- Traditional Deadlifts 5 x5

Fri
- Incline Bench 5 x5
- Incline Fly 5 x8-10
- Close Grip Bench 5 x5
- Weighted Dips 5 x8-10

I use DC weighted stretches after every exercise which helps with growth and increasing bloodflow into the muscle.

I keep it short and simple and use only power and compound movements. I also incorporate Progressive Overload into each and every workout; meaning I have to increase the weight or reps while following this rep scheme.

I will say this you must EAT for this routine to work but if you eat and rest like you should you can make great gains off this routine. I'm "off" and have been off for some time and have made some tremendous gains from this routine.

Ok so lets see what everyone else is doing and your reasoning for it. This should be great for coming up with new ideas for future routines.

Since the advice I got on the shoulder routines, I think in the next few weeks I'm going to switch it up to a routine like this one, doing shoulders first on Monday since they are my weak point.

Currently I'm doing a DC style training split in two days/week. I switch up exercises every week for example, I do Bench Press for chest on the first day, then Incline Press for chest on the second day.

Chest - Bench Press/Incline Press
Back - Deadlifts, Hammer Rows/Straight Bar Rows, Rack Chins
Shoulders - Seated Barbell Press/DB Presses, Lateral Raises
Tris - Skullz/Dips

Legs - Squats, Standing Calf/Seated Leg Presses, Seated Calf
Bis - Barbell Curls/Preacher Curls
Traps - Shrugs/DB Shrugs

Right now, workouts are 3 days/week. Chest/Back/Tris/Shoulders on Day 1. Legs/Bis/Traps on Day 2...then repeat. Have also been using the DC stretching too regardless if the workout is DC or not.

This is my 2nd time using a DC program and both times my strength has gone up on each lift anywhere from 10 - 25lbs depending on the lift, but my weight has stayed pretty constant. Training natty. Maybe I'm just not eating enough.

Dafonz....hanging side laterals? You do these 1 arm at a time, leaning towards the side you are working on, while gripping something with your other hand??

Thats something else worth mentioning. If you have a weak point you should train them first thing during the week and your best bodypart should be trained last since you want to bring up your weak point.

PJT said:

Dafonz....hanging side laterals? You do these 1 arm at a time, leaning towards the side you are working on, while gripping something with your other hand??

Click to expand...

Yup, 1 Arm at a Time where you hang from a cable crossover away from the bar your holding onto to create an angle. Then you raise the db up like a reg side lateral with a db but bring it to parrallel. You'll find this also incorporates your traps into the movement at the top of the range of motion. This is a great side delt and trap workout.

I've trained DC in the past but i dont believe it works great for everyone. You have to find what works best for you. I have had training partners who grew from it but I do better with more of a powerbuilding routine like the one above.

[/QUOTE]

I use DC weighted stretches after every exercise which helps with growth and increasing bloodflow into the muscle.

.[/QUOTE]
can you describe some of your stretches for me i need to stretch way more.

my routine is well havent been in the gym in a couple months hurt shoulder personal things etc. I think when i come back im going to try your routine fonz i like it alot i love compound movements i think it will pack on mass more then anything. ok well heres mine.

mon. chest
flat db bench
incline db
pec deck machine or flys

tues. back/traps
barbell rows
deadlifts trad.
close grip rows on seated machine
db shrugs static hold not too heavey
barbell behind back shrugs

wed. shoulders
military press front
face pulls for rear delts
hanging lats. just like fonz does them
reverse peck decks

thurs. legs
front squats cant do reg due to shoulder
leg press really heavy
stiff leg deads
seated calf raise

fri. arms everything supersetted i find i grow better on my arms this way
reg db curls/ss/weighted dips
close grip bench/ss/straight bar curls
tbar or reverse incling curls/ss/reverse pulldowns
tbars curls i get on the tbar machine and let my arms hang over have somebody had me the bar and curl that way its great you cant bounce or use any of your weight its great for focussin directly on just the bis.

Well I dont know if it will work for everyone. But I know everyone I have used a variation of this routine with has added significance size and strength. Sometimes you need to tweak it just a lil b/c certain movements cant be done b/c of injuries or prexisting conditions and some exercises work better for certain ppl but most ppl dont understand the realization that more isnt always better.

day1: hac
hack x1, leg press X1, extension X1
curl X1, curl variation/stiff DL X1, calf raise X1

day 2:
db military X1, bent over raises x1, flat bb bench X1, db flys X1
close grip benchX1, skull crusher X1

day 3:
DL X1, db row X1, bb row X1
straightbar curlX1, db curl seated X1

lots of warmup sets, and strecthing before and during exercises.

Monday- Chest and Bi's:
Flat BB Bench - Warmups 135x15 reps 165x12 reps
then i proceed to my workout weight which is 4 sets of 6-8 reps/set.

Incline BB bench - 4 sets 6-8 reps

DB pullovers or extensions - 3-4 sets 10-12 reps/set

2-3 bicep workouts each consisting of 3 sets of 8-12 reps.

Tuesday - Back:

Seated Rows with Lat pull bar OR BB rows 4 sets 6-8 reps
Behind the neck pull-ups (can't do many reps of these but i usually get 4 reps for 4 sets) going to keep working on these
DB shrugs I like holding the shrug in the contracted position for almost every rep with these
pull-throughs - 3 sets 12-15 reps/set

Wednesday - off.

Thursday Legs.: I have bad tendonitis in my knees so I can't do much

Leg Ext....I need help with reps and sets. Hell i need help with a good leg routine that won't bother me knees. they even hurt when wrapped up.

Friday Shoulders and Tri's

Arnie DB presses. 4 sets 6-8 reps
Machine Rear Delt flies? 3 sets 10-12 reps
Side laterals - 3 sets 10-12 reps

V-bar or V-rope tri pulldowns - 3 sets of 10-12 reps
DB kickbacks - 4 sets 6-8 reps
Dips 3 sets 8-10 reps

I do cavles EOD or if they are still sore I wait for them not to be sore at all before I hit them again. Cardio 2-3 times/week, and abs everyday Mon-Fri.

With legs have you done squats on the smith machine? Or how bout Hack Squats on a plat loaded Hammer Strength Machine? Do Leg Curls bother your knees? There a problem for NVS. What about Lunges (walking or on a smth).

I use the smith for squats and it still hurts my knees. Leg Curls (for hammies) don't bother it nor do Leg Extensions. We have a hack squat machine but its not one where the pads are on your shoulders, it's like a seat you sit down in. Leg Presses might hurt it haven't done them in awhile. I would love to do free BB squats but if the Smith hurts my knees the free BB would even more IMO. I haven't tried Lunges on a Smith, how do you go about doing them using the Smith?

I use DC weighted stretches after every exercise which helps with growth and increasing bloodflow into the muscle.

.[/QUOTE]
can you describe some of your stretches for me i need to stretch way more.[/QUOTE]

There's a thread titled "DOGCRAPP TRAINING MANUAL" that lists the routine and stretching for each body part.

Something I have decided to do after talking to the deadlifting beast gym is alternate weeks. One week is a max effort week which is what i posted and week after is a speed week where the rep scheme is 12-15 reps lightening the load and working on the explosiveness of the exercise.

This is supposed to help get past the sticking point and I plan on hitting my own personal goal of 700lb for deadlifts.