What's your routine?

[Condor]

What's everyone's lifting routine right now???

I am working out 3-4 times per week. I am doing two exercises per workout, trying to keep it mostly to power-movements. I will start with either squats/deadlifts (alternating workout days) and will do a 20-rep set. Then I will do 5 sets of bench/dips/incline, shrugs, OH dumbbell press, pull-ups/rows. It's pretty dinosaur, but I'm seeing good gains from it...basically trying to optimize workouts on a tight schedule and stimulate some nat. GH release.

I'm thinking of doing a variation on this and going really heavy for 1-2 reps for the first 2 sets...then going medium for another 2-3 sets or so, and then doing light weight with heavy volume until I'm DEAD at the end, hoping to get some synergy for all 3 levels of intensity. What do ya think?

[layzie31]

never hurts to try new things to keep the old body guessing sounds good and if your gaining then thats all that matters!!!!! Im doin kinda basic circuit, my heavy heavy days are over so i keep to goin medium heavy for only 3 months out of the year. The rest of the time i keep to a circuit kind of like this b/c ima grappling whore.

*=explain at bottom

i dont rest at all, basically jog to next exercise. I alternate each workout I and II. Doing 15 reps moving up in weight if only doing 17 or more reps on 3rd set. Only rest is if my hearts gonna jump outta my chest or lil H20. And when done with workout do wrist curl rope and hold two weight plates face to face so your only gripping the smooth parts until cant grip them anymore or farmers walk with dumbells couple laps around the basement until cant hold or walk anymore lol.

Warm up with 10mins carido and *gorilla drills to get the heart rate boosted lol

I. repeat 3x
Inc Dum Bell bench
jumping lunges
Up right seated back rows (upper back)
DB press overhead
Alt DB curl
jump rope 30 seconds
Ropes tricep
lat pull down super set with standing straight arm lat pull down
push ups
Wide grip high row for shoulders
sit ups


II.repeat 3x
Inc smith bench
*SQR
Seated back row
side lateral raise
Ez bar curl
Thai boxing 45seconds
1 arm reverse grip tricep pull down
1 leg calf raise
*smith reverse pull up on ball
*plyo pushup
shrugs
roman chair

*
SQR is nasty squat routine lol basically you do it as fast as you can no weight unless you have tons of endurance in your legs but 10 squats, 10 lunges then 10 jump squats. Jump squats just jump as high as you can and straight into squat on the way down and explode into another one. I move up to 15 and then eventually add 5lb db's is all i need.

smith reverse pull up on ball. Basically put the bar up on the smith machine and get the big medium thera ball and lay in bench position for a pull up for the back while putting feet ontop of the thera ball so it not only works your core but your back like woah.

plyo push up is a plyometric push up, put a stepper in center of my chest ya know the ones for step aerobics, even used a taped up phone book lol but just explode into a push up and over the book or stepper so only one hand is on it at all times switching from side to side.

gorilla drill is putting a heavy bag or long pillow what ever ya gots on the floor, put both hands on the floor while both feet are on floor as well so your but is sticking up in the air and race around the bag in that position only coming up when you go over the end of a bag going in a circle

layz

[Thinkbig]

I Do Pilates With Slicktightbooty At Gymdos's House.

[Condor]

Awesome routine layz!

[Realize]

Yesterday was Shoulders and traps

Military presses - 2 warm ups and 4 working sets

Side laterals - 1 warm up and 4 sets

Reverse pec deck - 6 sets - I was feeling strong so my first 2 were pretty much warm ups

Dumbell shrugs - a whole bunch of sets

Snuck in some dumbell shoulder presses in between (that caffeine had me pumped!!)

Barbell shrugs - 3 or 4 sets

Oh yeah and I was doing incline sit ups in between the barbell shrugs.

All this on my lunch break.

[mateo112]

here is a example of what i do:

sunday-dynamic effort upperbody
monday-max effort lower body
wednesday-max effort upper body
friday-dynamic effort lower body

sunday:
bench-9 sets of speed work altenating grips every set (close, medium, wide),
accessory-triceps, shoulders (rep range of 10-15)

monday:
squat-work up to heavy triple or even heavy single
accessory-glute ham raises, 45 degree hyper ext, reverse hyper ext (reps of 10-15)

wednesday:
bench-shirted up we work 3,2,1 boards down to the chest then hit 4,5 boards for lockouts in the shirt. raw we usually hit triples till we can't then hit a few singles.
accessory-same as sunday just different exercises

friday:
sqaut-on the box with either bands, chains, or both. same thing for deadlift, with bands, chains, or both.
accessory-same as monday just different exercises.

things done everyday:
lat pulldowns
standing v grip rows
abs
hip ab and adductors
shoulder/rotator cuff exercises

[Thor]

Monday morning: Chest/Triceps
Monday evening: 30-40min cardio

Tuesday evening:

Behind neck press: 3set x 12 reps 75% of bodyweight
Squat: 1x20 150% of body weight
Pullovers: 1x20 30lbs
Bench: 3x12 135-225lbs
BB bent over rows: 3x12 135lbs
SLDL: 1x15 185-225lbs
--superset with--
Shrugs: 1xfailure of what was on the bar for SLDL
Pullovers: 1x20 30lbs

Wednesday morning: Legs/shoulders

Thursday evening: same as Tuesday

Friday morning: Bicep/back
Friday evening: 30-40min cardio

This is what I'm doing now, and its working well.

[DGAF]

My routine is fairly simple but effective. I lift 5 days on and 2 days off.

Mon- Chest/Calves
Tues- Back/Traps/Abs
Wed- Legs
Thur- Shoulders/Forearms/Abs
Fri- Bi`s/Tri`s/Calves


I switch it up from week to week by changing the order of the exercises or doing machines instead of freeweights. I lift using the pyramid system. I do 4 sets per exercise increasing the weight each set and decreasing the number reps.


DGAF

[BowHunter]

As of now my routine looks something like this:

Mon Legs/abs
Tue off
Wed Back/Bi's
Thurs Chest/tris
Fri Shoulder/traps
Sat off
Sun Arms (but only if I didn't hit them hard enough during the week)

Repeat as necessary, but only by altering various lifts. The muscle groups stay as is.

But this routine will change as I'm using this as a cutting routine. Nothing too heavy in the weights, and moderately higher reps (10-15).

When I go to add more lean mass this winter, I'll change it up.

[bnutbutter]

Right now its

Mon- Back, Bis
Tue- Chest, Tris
Wed- OFF
Thu- Shoulders, Traps
Fri- Legs, Abs
Sat- Cardio- Abs