Noticed that there are a lot of the posters have their routines posted here and there. Let's consolidate them to a thread shall we? Please contribute your routines along with exercises, sets and reps done and why you're doing it that way. Will write my current gvt and normal routine once I get back from work. Sucks to write on a phone.

DL's pinned thread only has four routines, and it was five years ago. Maybe we can add more info to that for the beginners asking for a routine

[day 1]
shoulders:
military press (4x10)
behind neck press (4x10)
side lateral raise (4x10)
barbell upright row (4x10)

triceps:
skullcrushers (4x10)
triceps pulldown (4x10)
triceps kickbacks (4x10)
triceps extension (4x10)

abs:
crunch (4x10)

[day 2]
back:
front wide grip lat pulldown (4x10)
behind neck pulldown (4x10)
seated row close grip (4x10)
straight arm pulldown (4x10)

legs:
leg extension (4x10)
leg press (4x10)
leg curl (4x10)
calf raise (4x10)

abs:
vertical knee raise (4x10)

[day 3]
chest:
incline bench press (4x10)
flat bench press (4x10)
decline bench press (4x10)
dumbell pullovers (4x10)

biceps:
barbell curl (4x10)
ez bar curl (4x10)
preacher curl (4x10)
hammer curl (4x10)

forearms:
wrist curl (4x10)

abs:
crunch (4x10)

i tried to balance between isolation and compound workout. sorry. no squats and deadlifts at the moment.



This post has been edited by ZintanthraX: Oct 13 2011, 12:32 PM

[ A ]
Bench press 5x5
OHP 5x5
Barbell Rows 5x5
Power Cleans 1x5
Chin ups + Dips to infinity !

[ B ]
Squats 5x5
Deadlifts 1x5
Power Cleans 3x5
Chin ups + Dips to infinity !

Cardio
Hiking + hill sprints

It usually goes [ A ][ cardio ] rest [ A ][ B ] rest rest

This post has been edited by shiloong7081: Oct 13 2011, 12:54 PM

Currently

All working sets..sets and reps depends on how im feeling on that day too..

[day 1]
Chest:
Incline bench 4 X 12,10,10,8
Incline db press
Machine incline press
Db pullovers
Cable flyes 3 dropsets

abs:
crunch (4x20)

[day 2]
back:
deadlift 4 x 6
pendlay rows
medium grip lat pulldowns
close grip cable rows

[day 3]
legs:
Back Squat
Hack squat
leg press
leg extension

[day 4]
shoulder:
military press 4x6
db shoulder press
machine overhead shoulder press
side lateral raises
bend over lateral raises X rope pull using cable 10reps each

[day 5]
arms:
close grip bench x barbell curls
lying barbell extension x db preacher curls
tricep pressdown x dips
incline db curl x seated hammer curls

http://forum.lowyat.net/topic/2055193 mine is this

That routine has been drastically altered compared to what I do now. It's still a solid one though but not mine, it was a template of Hola Bola's routine from bb.com. He liked to incorporate low reps heavy weight, moderate reps moderately heavy weight and high reps moderately light weight/pump set into every workout.
I do something extremely different now.


This post has been edited by darklight79: Oct 13 2011, 04:34 PM

Today was....
Back:-
Weighted chin ups 3 x 3-6

Weighted wide grip pullups 3 x 3-6

Weighted hammer chins 3 x 3-6

If I have more energy I add in:-
Rope rows 3 x 3-6

yeah guessed as much, it WAS 5 years ago when the thread was pinned up. figured we could get more info for the newbies who ask for routines if everyone contributed something.

Now workouts per bodypart is 20-25 mins. It takes longer sometimes cos i rest like 2-3 mins between sets. Imma lazy bum. Lol.

Dark, sounds a lot like y3t

my routine pretty much derived from Lee Priest when he is in his heyday... now more toward Jay's routine when he first got his title...

would really save a lot of people a lot of work if you just listed it down instead..

Jay's workout is a lot of high volume work . Very high volume work between 8 - 12 reps. 3 - 4 sets.

hahaha, ok ok, sorry brah, will post later

I am doing high volume training
Guess pretty same like alpha..
Total 20-25 sets to a body part then rest a week
I just eat

What is y3t?

Neil Hill- Flex Lewis trainer

http://gasparinutrition.co.uk/y3t-training.html

Try dorian yates blood and gut, i feel his chest exercise is the best.
meaning

For incline do DB press,
decline use BB press
flat use flyes,

warm up set are always 10-12 reps for me,
then with moderate intensity @ 10-12 reps
and failure in 6-8 reps.

din know it is y3t. Kris Gethin from bb.com keep referring it to yt3 (when he was training with neil hill)

anyway, currently trying out Kris Gethin's 12 week program. shoulder day today:

Smith machine shoulder press 3x10
lateral raises 4x10 (1 drop set every sets)
Smith machine shrug 3x20
Machine rear raises 7x15 + partial reps until failure (FST7)
Cardio 25 minutes

Sorry not an experienced builder here, just wondering , if these are my workout schedule :


Workout A
-------------
3x10 Squats
3x10 benchpress
3x10 Bent over DB rows
2x10 deadlift
3x10 Barbell curl

Workout B
----------------
3x10 Squats
3x10 DB shoulder press
3x10 Stiff leg deadlift
3x10 Standing tricep extension
3x10 45 degree weighted situp
3x10 hyper extension

3 days a week,

would doing these will be counter productive?
---------------------------------

-squats every workout session (is a day gap enough for recovery? what about other muscle groups? Deadlifts?)

-Doing bench press and Bent over DB rows on the same day (chest and back muscle on the same day, recommended?)

-one more question is, is there any other alternative to weighted sit ups and hyper extension? like crunches with weights?

sorry if im doing something wrong here, just curious :S. Thanks in advance!

This post has been edited by space1x: Oct 13 2011, 07:45 PM