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Post Your Own Personal Workout Routine


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#1
%R3V3NGED

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This is my current routine, might try push/pull/legs and even an whole body workout. I am currently bulking weighting at 165 lbs aiming to get to 175-180 by mid april-ish.
The routine chances every 4-6 weeks and i aim to gain strength in all of my compound movements (bench press, squat, deadlift, etc)
I mainly train for hypertrophy staying in the 6-12 rep range


Monday:


Chest

All of these are sets of 5

Barbell Bench Press
4-6 reps

Dumbell Flyes
8-12 reps

Incline Barbell Bench Press
8-12 reps

Weighted Dips
-Till failure


Tuesday:

Back + traps

Sets of 5

Pull ups
8-12 (weighted)

Lat pull downs
8-12

Barbell bent over rows
8-12


Deadlifts with barbell
12-15 reps (i will dl first and train for strength occasionally)

upright rows with dummbells
8-12 reps

shrugs with dummbells


Wednesday:

Legs

Sets of 5

Squats
4-6 reps

Seated less press
8-12 reps

Straight leg deadlifts
8-12


Calf raises
15-20 reps



Thursday:

Shoulders:

Miltary press
6-12 reps

Front raises with dummbells
8-12 reps

Side raises
8-12 reps

Back flyes

8-12 reps



Friday:

Arms

I superset most of my things
staying at 8-12 reps

Close grip barbell bench 8-12 reps
to barbell curls 8-12 reps

Push downs 8-12 reps
to concertration curls 8-12 reps

Skull crushers 8-12 reps
Reverse curls 8-12 reps

Saturday + Sunday

I will go one of these days to do abs a lil cardio, not doing HIIT till cutting

#2
Babysitting

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WILL POST LATER

#3
N33bs

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Will post, <3 this topic yolol

#4
Sawcats

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Monday: Chest / Triceps

4 Sets of flat bench, 8 reps each

2 Sets of dumbell flies, 8 reps each

4 Sets of machine flies, 8 reps each

4 Sets dumbell press, 8 reps first 3, last set until failure at a high weight.

3 Sets of overhead tricep press, 8 reps each

3 Sets of tricep extensions, 8 reps each

3 Sets of dips, 8 reps each w/ a weight belt attached

Tuesday: Back / Biceps / Shoulders

5 Sets of pullups with a weight belt attached, 8 reps each

3 Sets of seated rows, 8 reps each

4 sets of wide grip seated rows, 8 reps each

3 sets of vert. w/ a dumbell rows, 8 reps each

3 sets of hammar curls, 8 reps each arm

3 sets of preacher curls with a barbell 8 reps each

3 sets of seated rear deltoid raise, 8 reps each

2 sets of machine rear deltoid flies, 8 reps each

3 sets of lateral deltoids raises, 8 rep each

3 sets of barbell raises to chin, 8 reps each

3 sets of posterior deltoid raises w/ dumbells, 8 reps each

4 sets of overhead press with barbells, 8 reps each

3 sets of heavy dumbell shrugs, 8 reps each

Wednesday: Legs

5 sets of ass to the ground squats, 8 reps each

5 sets of leg press, 8 reps each

4 sets of calf extensions, 15 reps each

5 sets of deadlifts, 8 reps each

3 sets of prone leg curls, 8 reps each (targets hamstrings)

Thursday: Incline Chest / Triceps

4 sets of incline bench, 8 reps each

4 sets of machine flies, 8 reps each

4 sets of incline dumbell press, 8 reps each


3 Sets of overhead tricep press, 8 reps each

3 Sets of tricep extensions, 8 reps each

3 Sets of dips, 8 reps each w/ a weight belt attached

Friday: Back / Biceps


5 Sets of pullups with a weight belt attached, 8 reps each

3 Sets of seated rows, 8 reps each


4 sets of hammar curls, 8 reps each arm

4 sets of preacher curls with a barbell 8 reps each

Saturday: Shoulders


2 sets of machine rear deltoid flies, 8 reps each

3 sets of lateral deltoids raises, 8 rep each

3 sets of barbell raises to chin, 8 reps each

3 sets of posterior deltoid raises w/ dumbells, 8 reps each


4 sets of overhead press with barbells, 8 reps each

4 sets of dumbell shoulder press, 8 reps each

3 sets of heavy dumbell shrugs, 8 reps each

3 sets of machine shrugs, 8 reps each

#5
Walnuts

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saving your workout. gonna try it out.

#6
l8l

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kiss 10 black guys

http://www.edatingcafe.com/wp-content/uploads/2012/10/gaysingles.jpg

#7
*Eric

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3rd friday of every month:

1. Curling 15 lbs (2 sets of 8 reps)
2. Repeat step one after taking 2 minute break
3. Repeat step one after taking another 2 minute break
4. Bench 80 lbs (3 sets of 10 reps)
5. Do 20 pushups

#8
%The Velvet Nutsack

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On a 4 day split. 2 of them are two a days. Only medium quantity because I don't have off days and I'm cutting atm

#9
Dog

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I do a 2 day split atm.. working extremely well for me currently, the exercises change all the time other than the compounds really.

1st Workout: Chest, Back + Triceps.

Flat DB Bench
4 Sets

Incline DB Bench
4 Sets

Cable Crossovers
4 sets, sometimes i do 10 sets of 10 on these, really light.



Pullups
4 sets

Underhand Barbell Row
4 sets

Close Grip Pulldown
4 sets

Close Grip Cable Row
4 sets

Wide Grip Cable Row
4 sets

Deadlift
4 sets


Close Grip Bench
4 sets

Skullcrushers
4 sets

Rope Pushdown
4 sets.



2nd Workout: Shoulders, Legs, Biceps.


4 sets of rotator cuff warmups.

DB Shoulder Press
4 sets

Lateral Raise Machine
4 sets

Barbell Shrugs
4 sets

Face Pull
4 sets



Squat
4 sets

Seated Leg Curl
4 sets

Seated Leg Extension
4 sets

Calf Raises
4 sets


Barbell Curl
4 sets

Hammer Curl
4 sets

Preacher Curl
4 sets



I go every 2 days, meaning every body part gets trained every 4 days, whilst also getting plenty of rest days.

#10
davld

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monday
chest
tuesday
chest
wednesday
chest
thursday
chest
friday
chest
saturday
chest
sunday
4-5 hours on the elipticals (leg day)

Edited by davld, 14 January 2013 - 11:35 PM.


#11
+Huge

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Monday:
Hockey training
MMA from 10pm - 12 (midnight)

Tuesday:
MMA Fitness (sprints and laps)

Wednesday:
Hockey Match
Chest + Tri's + abs in gym.
Chest:
3 sets 8 rep decline press [lowering to 6 reps on working set]
3 sets 8 rep incline press [lowering to 6 reps on working set]
3 sets 8 - 10 rep incline fly [fairly constant weight]
3 sets 8 - 10 rep decline fly [fairly constant weight]
Tri's:
3 sets 8 rep rope cables [lowering to 6 reps on working set]
3 sets 8 rep one armed rope cables [lowering to 6 reps on working set]
3 sets 8 rep over head rope cables [lowering to 6 reps on working set]
Abs:
5 sets 20 - 35 rep decline sit ups w/o weight
2 sets 20+ rep decline sit ups w/ weight
1 set 20+ rep decline sit ups w/ higher weight
3+ sets 12+ rep leg raises assisted or unassisted
5+ sets 50 rep "bicycles"

Thursday:
Back + Biceps + abs in Gym
Back:
3 sets 8 reps lat row on machine [lowering to 6 reps on working set]
3 sets 8 reps Lat row w/ free weights [lowering to 6 reps on working set]
3 sets 8 reps Lat row w/ ez bar [lowering to 6 reps on working set]
3 sets 8 reps rhomboid reverse fly [lowering to 6 reps on working set]
5 sets 5 reps dead lift with lower back
Biceps:
6 sets 8 reps bicep curl w/ ez bar
3 sets 8 reps supported bicep curl w/ free weight
1 set 6+ reps unsupported free weight bicep curl

Abs:
5 sets 20 - 35 rep decline sit ups w/o weight
2 sets 20+ rep decline sit ups w/ weight
1 set 20+ rep decline sit ups w/ higher weight
3+ sets 12+ rep leg raises assisted or unassisted
5+ sets 50 rep "bicycles"

Friday:
MMA

Saturday:
Hockey Match
-If its an away match which arrives at uni after 3:00pm I will go to the gym
-If its away and returns before 3:00pm MMA until 5:00.

Sunday:
Hockey Match
Chest + Tri's in gym. [Need to turn this into a leg day but ive had trouble with shins in the past so ive neglected to do so.]
Refer to ^.

Also really need a good shoulder routine if anyone can help me out.

Edited by Huge, 14 January 2013 - 08:38 PM.


#12
Barrett

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Monday - Sunday Crossfit.com

#13
Kellen

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Anyone have any good routines for preparing yourself for basic military training?

#14
Barrett

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Anyone have any good routines for preparing yourself for basic military training?

Monday - Sunday Crossfit.com

#15
Trace

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Anyone have any good routines for preparing yourself for basic military training?

2rd commander in chief master of push downs

#16
Kellen

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2rd commander in chief master of push downs

I am already doing this, thanks though

#17
WAKA FLOCKA MIKEY

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Period 1 - Football Weightlifting

Monday
- 15mins of Core
- Squats 3x10 w/ Ancillary of 3x50 V-Ups
- Lunges 3x10 w/ Ancillary of Trap pull downs
- Bench 3x10 w/ Ancillary of DB Flys
- Incline Bench 4x5 w/ Ancillary of 3x? of Med Ball Push-ups

Tuesday
- 15mins of Core
- Power Clean 3x10 w/ Ancillary of 3x50 Bicycles
- Military Press 4x5 w/ Ancillary of 3x10 DB pull ups
- Kettle bell Cleans 3x8 (ea) w/ Ancillary of 3x10 Tire flips
- Kettle bell RDL's 3x8 (ea) w/ Ancillary of 3x10 Tire pushes

Wensday(hell day)
- 15mins of Core
- My coach makes us do a circuit :'c

Thursday
- 15mins of Core
- Squats 3x10 w/ Ancillary of 3x10 Box Jumps
- Lunges 3x10 w/ Ancillary of 3x? Pull-ups
- Bench 3x10 w/ Ancillary of 3x10 Tire Flips
- DB Military 3x10 w/ Ancillary of 3x10 Trap Push down

Friday
- 15mins of Core
- RUN!!!! :c

Edited by WAKA FLOCKA MIKEY, 14 January 2013 - 11:57 PM.


#18
Evo

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Sunday - Legs/Glutes
15 minute stretch/foam roll

barbell back squat - 2 warm up sets(6-10 reps)
front squat - 4 sets of 5
weighted lunges 3 sets (8 reps per leg)
leg extension 3 sets of 10 reps, last set is triple drop set till failure
lying leg curls 4 sets of 8
stiff leg deads 3 sets of 8

Monday - Chest/Tris

bench press 5 sets of 5
cable flys 3 sets of 10
incline dumbbell bench 3 sets of 8
pec dec 3 sets of 10

close grip benchpress 3 sets of 8-10
dips 3 sets till failure

Tues- rest

Wednesday - BACK/Bi's (my favorite)
looong warmup 15-20 minutes foamroll/stretch

deadlifts sets of 5-5-3-3-2-1
barbell rows 4 sets of 8
pullups 3 sets till failure (last set usually assisted by training partner)
t-bar row 3 sets of 8
heavy dumbell rows 3 sets of 6 (good form though)

concentration curls 3 sets of 8
hammer curls 3 sets of 8
preacher curls till failure x2

Thurs- rest OR legs again if i'm feeling saucy

Fri - Shoulders/Calves

15 minutes stretch/rotator cuff work

dumbbell press 4x8
lateral raises 3x10
rear delt flys 3x8
cable upright rows 3x8
variation of lateral raise 3x8
face pulls 3x8
shoulder press machine 3x8

standing calf raise 3x20
donkey calf raise 3x10

Saturday- rest

do your legs phaggots

#19
Steezy Bow

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I only focus on getting stronger. I workout Monday, Wednesday, and Friday.

I switch off these two days. And to anyone that says I squat too much.... You don't squat enough and the strongest people in the world squat everyday.

Day1:
squat 3x5
press 3x5
power clean 6x3

Day2:
squat 3x5
bench 3x5
dead lift 1x5

Edited by Steezy Bow, 16 January 2013 - 12:34 AM.


#20
%R3V3NGED

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I only focus on getting stronger. I workout Monday, Wednesday, and Friday.

I switch off these two days. And to anyone that says I squat too much.... You don't squat enough and the strongest people in the world squat everyday.

Day1:
squat 3x5
press 3x5
power clean 6x3

Day2:
squat 3x5
bench 3x5
dead lift 1x5


all compounds movements which is good, should make you pretty stronk




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